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Olympic Skier Lindsey Vonn's Lower-Body Workout

  • Jonathan Skow

    Plank-Up

    Targets: Abs and quads

    — Kneel on ground, toes tucked under, and place elbows on center of stability ball.

    — Lift knees off ground and straighten legs so that body forms a straight line from head to heels.

    — Hold for 45 to 60 seconds or as long as you can.

     
  • Jonathan Skow

    Twist Tuck

    Targets: Abs and obliques

    — Get into full push-up position on ground with shins resting on stability ball.

    — Keeping upper body still, bend knees into chest and toward the left.

    — Return to start and repeat, this time tucking knees to right, to complete 1 rep.

    — Do 6 to 12 reps.

  • Jonathan Skow

    Hamstring Curl

    Targets: Butt and hamstrings

    — Lie faceup on ground with arms slightly out to sides, knees bent and calves resting on center of stability ball, feet flexed.

    — Lift hips off ground and bend knees to bring stability ball toward you.

    — Keeping hips lifted throughout, extend legs to roll ball back to start and repeat curl.

    — Do 3 sets of 12 to 15 reps.

     
  • Jonathan Skow

    Quadruped Pulse

    Targets: Back, abs, obliques, and butt

    — Lie facedown with belly on center of stability ball, toes on ground and palms on ball.

    — Extend left arm forward and lift right leg behind you so that they are parallel to ground.

    — Lift and lower arm and leg 1 or 2 inches, completing 15 to 20 pulses.

    — Switch sides and repeat to complete 1 set.

    — Do 3 sets.

  • Jonathan Skow

    Single-Leg Ball Squat

    Targets: Butt and quads

    — Stand with arms at chest level so that hands overlap, left knee bent so that shin rests on center of a stability ball about 2 feet behind you.

    — Bend right knee about 90 degrees to squat, knee behind toes. Return to start.

    — Do 15 reps per leg. Do 3 sets.

    Originally published in FITNESS magazine, February 2011.

     

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