Slim Without the Gym: Sculpting Moves for Your Fitness Type
If You Like Biking
The payoff: More pedal power and fewer aches and pains when you log extra miles in the saddle.
What you'll need: A stability ball.1. Jump Lunge
Lunge forward with left leg, bending left knee 90 degrees; keep knee directly over ankle. From here, jump forward about 4 to 6 inches without switching legs, using arms for momentum. Stand up. Do 5 to 10 reps, then switch sides and repeat.2. Ball Back Extension
Targets low to mid back, core, glutes, hamstrings
Lie down with your belly over the ball, feet hip-width apart, legs extended and feet anchored to the bottom of a wall. Lift your chest off the ball while raising both arms out 45 degrees, palms down. Hold for 3 counts and lower back to start; do 10 to 20 reps.3. Ball Leg Curl
Targets lower back, abs, hips, glutes, hamstrings
Lie faceup on the floor with calves on the ball, feet flexed and arms on floor stretched out over head. Lift hips about 6 inches off the floor, forming a straight line from feet to shoulders. Slowly roll the ball toward glutes, until knees are bent 90 degrees and feet are flat on the ball. Slowly roll ball back to start and repeat; do 10 to 20 reps.
Originally published in FITNESS magazine, July 2007.
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