8 New Exercises to Triple Your Calorie Burn (Part 3)

8 New Exercises to Triple Your Calorie Burn

 

Skip Push-Ups, Do: Ball Fly

Sit on a stability ball with a 5- to 10-lb dumbbell in your right hand. Slowly roll down and back until head and shoulders are on the ball, feet hip-width on floor with knees bent. Brace core, press heels into floor, and raise hips up to bridge position.

Extend right arm toward the ceiling so weight is directly above your shoulder with palm facing in; lift and straighten left leg. Keeping leg raised, slowly lower right arm out to the side until it’s at shoulder level. Use chest muscles to bring right arm back up. Do 15 reps, keeping leg raised, then switch sides and repeat. Do 3 sets.

Why it’s better: More muscle challenge in the hips and butt, thanks to extra work needed to keep you stabilised.
 

Skip Plank, Do: Get Down, Get Up

Stand with feet hip-distance apart in front of a bench, back to bench, hands together in front of chest. Bend knees and push hips back (keep knees over ankles) to come to sitting on bench.

Brace core and lean torso back while lifting and straightening legs to come into V-position, balancing on sitting bones; open arms out to sides. Slowly lower feet and return to starting position. Do 3 sets of 15 reps.

Why it’s better: This move elevates your heart rate much more than a plank and is more challenging to your leg, hip, butt, and deep core muscles.
 

Skip Shoulder Press, Do: Balancing Overhead Toss

Stand with feet shoulder-width apart, a 6- to 8-lb medicine ball in left hand, arms out to sides. Bend right knee and lift leg so thigh is parallel to floor. Keeping knee raised, toss ball from left hand to right. Toss it back to left; that’s one rep. Do 15 reps, then switch sides and repeat. Do 3 sets.

Why it’s better: It works more shoulder muscles than a press, plus involves balance, which gets your core involved, big time.


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8 New Exercises to Triple Your Calorie Burn ( Part 2)

8 New Exercises to Triple Your Calorie Burn

 

Skip Squats, Do: Bridge Drag

Lie on your back with heels and calves on a stability ball, arms by your sides. Press shoulder blades into floor and lift hips so body forms a straight line from shoulders to heels. Tighten core and slowly drag both heels in toward butt, bending knees and keeping body lifted.

Without dropping hips, slowly extend both legs back to previous position. Do 3 sets of 15 reps.

Why it’s better: It challenges your core more than a squat does, plus sculpts and defines the same muscles without the impact on your knees.

Skip Rows, Do: Lat-Pull Lean-Back

Kneel in front of a stability ball with forearms on the ball. Roll ball out to come into plank position on knees, chest lifted off ball; body should be in straight diagonal line from head to knees.

Retract shoulder blades and pull, dragging ball in toward body; pick up ball and hold it in front of you, leaning back from knees while keeping spine long. Return to previous position, then roll back to starting position. Do 3 sets of 15 reps.

Why it’s better: It’s more challenging and dynamic than a row, requiring a bigger range of motion—and that means more calories burned. Plus, it really works your core and stretches your hips.

 

Skip Lunges, Do: Knee-Cross Curtsy

Stand with feet shoulder-width apart. Lift right leg straight back and up; at same time, hinge at waist and bring hands or fingertips to floor in front of left foot. Bend both knees, bringing right knee behind left knee. Press back up through left foot to return to previous position. Do 15 reps, keeping leg raised, then switch sides and repeat. Do 3 sets.

Why it’s better: It allows for a greater range of motion than a basic lunge (adding flexibility to the mix), plus challenges your balance, strengthening your core.


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8 New Exercises to Triple Your Calorie Burn (Part 1)

8 New Exercises to Triple Your Calorie Burn

 

Build A Better Body

By Su Reid-St. John
From Health Magazine
Your body is a marvel of efficiency: Do something over and over and, before long, you get so good at it you do it on autopilot. That’s a wonderful thing when it comes to learning a new language, it’s not so great when it comes to your workout.

There’s a simple way to get your body back in fat-blasting mode: Temporarily ditch your go-to moves. "When you change up your workout, your body works harder because it’s in unfamiliar territory," explains Amy Dixon, a Santa Monica, California–based trainer and exercise physiologist. "That’s what causes it to burn more calories and build more muscle."

 

Mix It Up

Cardio-wise, there’s no need to completely abandon what you love. Just tweak it. "At least one day a week, do a different activity than usual," Dixon advises. "If you’re a walker, hit the pool. If you’re a cyclist, get to know the rowing machine." Increase intensity during your second cardio workout of the week, and up your workout time during the third session. "Those three changes will keep your body guessing," she says.

 

Use The Pro's Tips

To shake up your strength workout, replace the everyone-does-’em moves (crunches, etc.) with this fresh routine created by Dixon. Do this series two to three times per week, alternating with cardio days; you’ll start to see results in as little as two to three weeks. Each move hits the same major muscle groups as the old standbys; but challenges them more, giving you a stronger, sleeker body in the same amount of time. So it’s efficient—in the best way possible.


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Get the Body You Crave With Celeb-Inspired Workouts (Part 4)

Get the Body You Crave With Celeb-Inspired Workouts

 

Squat Thrust from Jessica Alba

Why it’s great: “The Squat Thrust is a very effective move for your upper and lower abs—plus it burns loads of calories,” explains Braganza.

How to: Start in squat position with hands on the floor beside your feet, fingers spread wide to form a good base of support.

Squat Thrust

How to: Jump your feet back, landing in plank position. Pause, then contract your abs and jump your feet forward into squat position, keeping your weight slightly forward; that’s one rep. Do 10 reps.

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Get the Body You Crave With Celeb-Inspired Workouts (Part 3)

Get the Body You Crave With Celeb-Inspired Workouts

Gwyneth Paltrow's Legs (Phase 1)

Her secret weapon: Tracy Anderson, fitness expert and creator of the Tracy Anderson Method

Her top leg move: Crossover Leg Lift

Why it’s great: “This exercise works your entire leg, particularly the hard-to-tone outer-thigh area that’s a problem for a lot of women,” Anderson says.

How to: Sit with weight balanced on right hip; place  forearms and hands in front for support. Bend right leg so the bottom of the foot “faces” the wall behind you. Cross your left leg over your right; extend it forward with the foot flexed.

 

Crossover Leg Lift (Final Phase)

How to: Raise your left leg straight up toward the ceiling as high as you can without rocking back, then bring it back down. Start with 25 reps (eventually working up to 50), then switch sides and repeat.

Jessica Alba's Abs (Phase 1)

Her secret weapon: Ramona Braganza, Los Angeles–based trainer and creator of the 3-2-1 Baby Bulge Be Gone program

Her top abs move: Twisting Plank

Why it’s great: “This is an excellent exercise for both the obliques (your side ab muscles) and the transverse abdominus, the muscle that acts like a girdle and cinches in your waist,” Braganza explains.

How to: Begin in plank position with arms straight, hands directly beneath your shoulders, and fingers spread wide for balance.

 

Twisting Plank (Final Phase)

How to: Contract your abs and bring your right knee in toward your left elbow; return to plank position. Repeat on the opposite side, bringing your left knee toward your right elbow; that’s 1 rep. Do 5 reps.

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Get the Body You Crave With Celeb-Inspired Workouts (Part 2)

Get the Body You Crave With Celeb-Inspired Workouts

 

 

Jennifer Aniston's Butt (First Phase)

Her secret weapon: Cameron Shayne, Los Angeles–based creator of the popular Budokon yoga–martial arts program

His top butt move: Dancing Half-Moon Kick

Why it’s great: “This exercise combines yoga to stretch the lower back and open the hips with martial arts to tighten and shape the butt,” Shayne says. “The result is a strong, lean backside.”

How to: Begin in a straddle stance with your knees bent and feet wide, and your toes pointing slightly outward.

 

Dancing Half-Moon Kick (Second Phase)

How to: Shift your weight onto your right leg while straightening your left leg. Round your arms, as if holding a large ball, and bend sideways from the waist over your bent knee.
 

Dancing Half-Moon Kick (Final Phase)

How to: Place both hands on the floor just in front of your right foot, creating a three-point base. Extend your left leg toward the ceiling (go only as high as is comfortable) while straightening your right leg. Lower your leg and return to starting position; that’s 1 rep. Do 12 reps, then switch legs and repeat.

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Get the Body You Crave With Celeb-Inspired Workouts (Part1)

Get the Body You Crave With Celeb-Inspired Workouts

 

Reinvent Your Shape With Celebrity Trainers' Best Moves

By Sarah Bowen Shea
From Health Magazine
Wonder how the stars do it—keep their abs, legs, and butt in tip-top shape? We've got their secrets. From Halle Berry's back and shoulders to Jessica Alba's abs, we talked to the trainers that keep celebrities looking hot.

 

Jessica Biel's Arms

Her secret weapon: Jason Walsh, Los Angeles–based trainer

His top arm move: Push-Ups

Why it’s great: “When I say this is a must-do exercise, most women look at me like I’m crazy,” Walsh admits. “But everybody I train ends up doing push-ups at some point because they are so beneficial. They help you get incredible arms!”

How to: Lie on your stomach with your hands just outside your shoulders, elbows bent to about 45 degrees, and fingers spread; your toes should be tucked under with legs straight and abs pulled in tight. (For less of a challenge, start with your hands on a raised surface, like a tabletop.) Take a deep breath and push yourself up, keeping your body in a straight line—don’t push hips up or let belly drop toward the floor. Slowly lower yourself back down to the starting position. Work your way up to 3 sets of 10 reps.

 

Halle Berry's Back and Shoulders

Her secret weapon: Harley Pasternak, Los Angeles–based trainer and author of 5-Factor Diet

His top back-and-shoulders move: Dumbbell Back Rows

Why it’s great: “This exercise strengthens the rhomboids, the muscles in your upper back that connect your shoulder blades to your spine, giving you a toned back and much better posture,” Pasternak says. “You’ll look great in backless dresses, too!”

How to: Sit on a stability ball, holding a 5- to 8-pound dumbbell in each hand. Bend at the waist until torso is parallel to the floor, chest is on knees, and arms are hanging toward the floor. Draw elbows back and up, bringing shoulder blades toward each other, then lower dumbbells back down; that’s 1 rep. Do 3 sets of 20 reps.

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