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womenshealthmag.com/workouts
WH 20-minute workout series Part 1-the core
Walk the Plank
and Rotate
Works entire core,
shoulders, chest, back, and
A
Stability Ball Pelvic hips
Tilt Crunch Get in plank position with your
Works chest, abs, hips, and glutes hands on a 12- to 18-inch
A
Grab a 5- to 10-pound medicine ball. step (A). With your weight on
Lie faceup on a stability ball with back your left arm, rotate your body
and head pressed into the ball, your while raising your right arm
feet together on the floor, and the toward the ceiling (B). Return
medicine ball positioned against your to plank position and step your
chest (A). Brace your abs and crunch right arm down to the right of the
up until your shoulders are off the bench, then your left arm down to
ball. Then reach the ball toward the B
the left of the bench. Step back
ceiling (B). That’s 1 rep. Do 3 sets of up, leading with your left arm.
12 to 15 reps, resting for 30 seconds That’s 1 rep. Do 8 to 10 reps,
B between each set. rest for 30 seconds, then repeat,
twisting to the opposite side.

trainer tip
Mastered this move? Make
it even more challenging
by ­stacking your feet in the
side plank ­position.

The Matrix
stiff-leG Pullover Works abs, back, glutes, and
Crunch quads
Works upper back, abs, and Grab a 5- to 10-pound medicine
hips ball and kneel on the floor with
A your knees hip-width apart.
Grab a pair of 10- to 12-pound A
Lengthen your spine and press
dumbbells and lie on your back
the ball against your abs (A).
with your arms behind you.
Slowly lean back as far as
Extend your legs at a 45-degree
possible, keeping your knees
angle (A). Bring your arms up
planted (B). Hold the reclined
over your chest and lift your
position for 3 seconds, then use
shoulders off the mat while rais-
your core to slowly come up to
ing your legs until they’re perpen-
the starting position. That’s 1 rep.
dicular to the floor (B). Return
Do 3 sets of 15 reps, resting for
to start (don’t let your legs touch
30 seconds between sets.
the floor). That’s 1 rep. Do
3 sets of 15 reps, resting for 30
B
seconds between sets.
trainer tip
B When coming back up,
brace your core, resist
using momentum, and
keep your head and neck
in line with your spine.

KNEE-TO-CHEST
crunch
Works entire core,
shoulders, chest, hips,
A and glutes
Get in plank position with A B
your hands shoulder-
width apart on a stability
ball (A). Draw your right
knee toward your chest
(B). Hold for 1 second,
then return to plank posi- Prone Oblique Roll
tion. That’s Works shoulders, chest, obliques, back, and glutes
1 rep. Do 12 to 15 reps
Rest for 30 seconds, then Get in plank position with your shins about hip-width apart trainer tip
repeat with the other leg. on a stability ball and your hands shoulder-width apart on As you draw your knees
B the floor (A). Keeping your feet on the ball, draw your right across your body, focus
knee toward your right shoulder (the left just comes along for on rotating your core and
activating your obliques.
the ride) (B). Return to center. Do 12 to 15 reps, rest for 30 To help with balance,
seconds, then repeat to the other side. pick one spot on the
floor and stare at it.

REAR LEG RAISE

Works lower back and glutes
Rest your hips and stomach on a
stability ball. Straighten your legs and
position your toes hip-width apart on
the floor. Extend your arms in line with
your shoulders (A). Lift your right leg
about 6 inches off of the floor while
reaching your arms as far out as pos-
sible (B). That’s 1 rep. Do 15 reps, then
repeat to the other side without resting A B
between sets.

photographs by beth bischoff. all photos: styling: Inessah selditz; hair and makeup: chuck jensen/mark edward inc. champion top, lululemon pants, model’s own shoes