Thank you.
Hi, I'm Michelle Stanton, fitness editor for
Prevention Magazine, and I'm really excited to have the opportunity to work out with you today.
We're going to be doing a 15-minute workout that really focuses on flattening our bellies.
It also targets other trouble spots, such as our thighs and our butts.
This program will firm, flatten, and slim those problem areas.
However, for best results, you want to combine this workout with some aerobic exercise,
such as walking, cycling, or swimming, or any other activity you enjoy.
The results will be well worth it.
In as little as four weeks, you'll start to notice some extra room when you slip on your jeans.
Before we get started, I'd like to introduce you to four wonderful women who will be helping me out today.
They are Susan, Rita, Janine, and Sue.
I know you're anxious to get started, but first we need to go over some important points
so you get the best results possible.
First, always warm up before you start, and finish with stretching.
If you haven't already done so, follow Janine for a warm-up while I cover the next couple of points.
You want to do this workout two or three times a week, allowing at least a day's rest in between.
Your muscles need this time to recover and get stronger.
We'll be doing 10 repetitions of each exercise.
You want to keep your moves slow, smooth, and controlled.
Exhale on the exertion or lifting phase of the exercise, and inhale as you release.
Finally, keep a water bottle handy and drink frequently.
One of the most important things for firm abs is to use good form,
so we're going to alternate abdominal exercises with exercises for our legs and butts.
That way, your abs will get a chance to rest so your form won't get sloppy.
Advanced exercisers, you can follow Sue, who will be demonstrating more challenging versions of some of the exercises.
Are you ready? Yes! Absolutely!
Let's get started.
Now it's time to flatten our tummy, so we're going to take it down on our mats for some crunches.
Feet are flat and knees are bent.
Your hands are lightly behind your head, and you're going to slowly roll it up,
bringing the head and then the shoulders and then your upper back.
Hold it, and then taking it back down, nice and slow.
Ready to go?
Okay, take it up, two, three, hold, and down, two, three.
Take it up, two, three, and down. Good.
Exhale as you come up.
This exercise is targeting the main abdominal muscle, the rectus abdominis.
And exhale.
When you're doing crunches, you want to make sure that you're keeping your abs nice and tight.
And think of your rib cage and your pelvis sliding together.
That's nice.
We've got three more reps to go.
Make sure you're not pulling your chin to your chest.
Keep it nice and controlled, elbows are out to the sides.
Last one.
You should really be feeling this in the tummy.
Great job.
We're going to work our legs now with a squat.
You want to stand about a foot in front of your chair, feet are about shoulder-width apart.
You're going to slowly lower yourself back as if you're sitting in a chair.
Your arms can come forward to help balance, and then slowly bring it back up.
Let's all do that together.
Taking it down, two, three, hold, and up, two, three.
Good. You should feel this in the front of your thighs.
That's the quadriceps we're working.
Good.
We're also working the back of the leg, the hamstrings, and your buttocks muscles, the gluteals.
If you're an advanced exerciser, you can add dumbbells to make this more challenging like Sue is.
Don't let your knee come out past your toes.
Instead, you want to shift your weight backwards so that your knee is behind your toes.
Good job. Keep it nice and controlled.
We've got three more repetitions.
Exhale as you come up.
If you can't do all ten reps, that's okay.
Stop and rest.
This is our last one.
Great job.
We're going to do some more crunches, this time targeting our waistline.
Get back on your mat, feet are flat just like when we did the crunch,
but this time you're going to take it up and then twist a little to the side,
come back to center, and back down.
Are we ready to do it together?
Okay, let's take it up, twist it right, center, and back down.
Taking it up, we're going to the left this time.
Twist, center, and back down.
Exhale as you come up, and then inhale when you go back down.
Good.
Keep it nice and controlled.
This is targeting the oblique muscles that wrap around your torso.
Don't pull on your head.
Great, you should really feel this as you're twisting.
Don't let your elbow come across your body on this move.
Instead, keep it in line with your head.
Come up and twist just a little bit.
That was great.
Okay, we've got three more sets.
Up, right, center, down, good.
Up, left, center, down.
Two more sets.
Are you feeling this one?
Your pants are going to get looser with this one.
Last time.
Really keep it slow, make it count.
Great job, you can relax.
We're going to give our legs another workout with the lunge.
You're going to want to use your chair for support this time,
and bring your right foot in front and your left foot about three feet behind.
Your left heel will be off the floor.
You're going to drop your body straight down,
keeping that front knee directly over the ankle,
and then press yourself back up.
Are we ready to go?
Yeah, let's go.
Take it down, two, three, hold, and up, two, three.
Good, take it back down.
This is working your legs and your buttocks.
It's a tough one, so take it at your own pace.
Don't let your body lean forward on this move.
Instead, keep your torso upright and your knee behind your toes.
Good job.
Good job, keep it slow.
I know this one's tough.
We've got three more reps to go.
Last two.
This is it.
Good, now you can relax, but we're not done.
We've got the other side, so you want to bring that left foot in front,
right foot's back.
Everybody ready?
Yes.
Good, let's take it down nice and slow, and press it up, two, three.
Good, and down, two, three, keep the control, and back up.
Advanced exercisers, you can make this move more difficult by not holding on
to the chair or by using dumbbells like Sue is.
Keep it nice and controlled.
I know this is really a tough one, but your legs are going to get so strong,
and all you walkers out there, you're going to be able to go a lot longer.
How you feeling?
Keep those abs tight.
We've got three more to go.
We're almost done.
Two, hang in there.
Last one, keep it slow, don't rush it.
Good job, relax those legs.
We're going to get back down on the mats to work our abs some more.
This time we're doing a leg up crunch.
So get back in your crunch position.
Legs are up, you can keep a slight bend in the knee if that's more comfortable,
and cross your ankles.
And like the crunch before, we're going to bring the head, the shoulders,
the upper back up, and then slowly lower back down.
Let's all do that together.
Up, two, three, hold, and down, two, three.
Exhale as you come up, and then inhale as you come down.
This one's tougher because your legs are up, so they can't help the abs.
Keep it slow.
Don't pull your chin to your chest on this.
Instead, keep your elbows out to the side, and you should be able to fit your
fist between your chin and your chest.
That's much better.
We've got three more to go.
Keep those tummies tight.
Do you feel that down there?
Nice and slow and controlled.
Last one.
That was a great job.
Now we're going to firm up our bottoms.
So we're going to get down on our knees and our elbows, keeping your back flat.
And we're going to slowly lift up the right leg.
And when you get it in line with your spine, you're going to squeeze your buttocks
and then slowly bring it back down.
Ready to go?
Let's take it up nice and slow and squeeze and then bringing it back down.
And lift it up and squeeze and bringing it back down.
This is working the gluteal muscles in your buttocks.
Don't arch your back on this move.
Instead, you want to keep the back nice and straight, your head in line with your
spine, and only lift the leg to the point where it's in line with your back.
Nice and slow and controlled.
That's really good.
Keep those abs tight and your back flat.
Really squeeze.
We've got two more to go.
Last one.
Good job.
Now let's switch legs.
Here we go, bringing that left one up and squeeze and slowly bring it down.
Don't let it drop.
Keeping your foot flat, don't point the toe at the top.
Good job.
Rita and Janine, how are you doing back there?
I'm doing great.
Good.
How's everybody doing at home?
Keep it controlled.
Abs tight.
And the last three.
Squeeze, really make it count.
Good job.
Now we're going to go for a tough crunch.
It's called a reverse crunch.
Lying back down, your legs are up in a 90-degree angle, and this time instead of
lifting the upper body, we're just lifting those hips off the mat.
Keep your hands behind your head and relax and tilt the pelvis and lift it up.
It's only a little movement.
Hold it and then bring it back down.
Ready to go?
Okay, let's lift it up and hold and release it.
Just a little movement.
Contract and relax.
Good.
What you're doing is you're pressing that back into the mat and tilting that pelvis.
Don't let your legs swing too much on this move.
You're lifting your hips only an inch or two off the mat.
It's a little move.
That's much better.
Okay, we've got three more.
I know these are tough.
We're with you.
Hang in there.
Two more.
You should really feel that in the lower part of the abs.
Great job.
Now we're going to strengthen our lower backs with a chest lift.
You're going to lie down on your mat, on your tummy.
Your hands are going to be under your chin, and you're going to slowly lift your head
and then your chest off the mat and hold it, and then slowly bring it back down.
Let's all do that together, taking it up, two, three, hold, and down, two, three.
Take it up.
Good.
You're coming about four to five inches off the mat.
That's it.
Not a big move.
And advanced exercisers, you can follow Sue for a more challenging version of this by
extending your arms.
Don't lift too high and arch your back.
Instead, you only want to be coming about four to five inches off the mat and keeping
your head in line with your spine.
That's really good.
Got three more reps.
Keep it slow.
You'll have great posture when you strengthen these muscles.
Last one.
Great job.
Congratulations.
You did a fabulous job.
How do you feel?
Great.
Fantastic.
Great.
Now it's time to stretch the muscles that we just worked.
So take a deep breath in and follow me.
Remember, for best results, follow a low fat, high fiber diet, and get lots of aerobic
exercise.
Most importantly, you want to be consistent.
So we'll see you again soon for another Banish Your Belly workout.
Until then, have fun.
Good luck.