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Olympic Skier Lindsey Vonn's Lower-Body Workout
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.
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.
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.
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.
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.