Up for a challenge? Your body will thank you.
By Chelsea Streifeneder, Perevention
The word
"challenge" sometimes scares me, especially when it's a "New Year's
Weight Loss Challenge" or "Bikini Bootcamp." Shouldn't we care about our
health all year long? Recently, though, I participated in a few fitness
challenges that convinced me to create this one. A good challenge
really can hold you accountable, help you achieve your fitness goals,
and encourage you to set healthier habits that stick—as long as you
don't abandon them immediately after the time's up.
[post_ads]So, if you're up to the challenge, try this 4-week program to tone your middle and sculpt your inner thighs.
For long-lasting changes, apply the five exercises you learn and the
dedication you foster during this month to your future workouts. Here's
the plan:
Week 1: Do the first 3 exercises, 3 times a day.
Week 2: Do the first 4 exercises, 2 times a day.
Weeks 3 & 4: Do all 5 exercises once a day.
The 100
This is called the 100 because you will pump
your arms and breathe for 100 counts. Place the ball between your ankles
right above the ankle joints and squeeze, keeping your legs off the
floor. Curl your head, neck, and shoulders off the mat,
and start to pump your arms up and down (imagine that you're pressing a
rubber ball down beneath the surface of a pool to control your movement
and avoid flapping your arms). Inhale for 5 counts and exhale for 5
counts until you've reached "the 100." If you need a modification, bend
your knees into tabletop position.
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Single Leg Stretch
Keeping the ball between your ankles, and
legs lifted long, place both hands around your right knee and bend it in
toward your body while rolling the ball up the left leg. Switch sides
with control, and really squeeze those inner thighs to keep the ball in
place as you move. Complete 10 sets (or 5 on each side), engaging your
core and keeping your head lifted if you can.
Double Leg Stretch
Now you get to play "catch" with
yourself—fun! With the ball between your ankles, hug both knees to your
chest and curl your upper body up and off the mat. Scoop your core in
and extend the legs out long in front of you, arms lifted overhead. Hug
those legs back in, take the ball out, hold it between your hands, and
extend the arms and legs back out, this time squeezing in on the ball
with your arms as you reach overhead. Repeat 10 times, alternating the
ball between the ankles and hands each time and stretching as long as
you can. (FYI, this is the best stretch to ease your tight, tense back.)
Double Straight Leg Lower & Lift
Place the ball back between your ankles. Lace
your hands behind your head with elbows open to the sides, and lift
your legs up as straight as you can get them.
[post_ads]Use your core to hold your
torso up, and try not to pull on your neck. Keep your upper half strong
as you start to lower those legs down in front of you—the lower you go,
the harder it will be. Make sure you keep squeezing in on the ball, and
keep your lower back fully on the floor. With control, lift the legs
back up. Repeat.
Criss Cross
Keep the ball between the ankles and hands
behind the head. With legs stretched out, squeeze in on the ball and
start to cross the right leg over the left. As you do this, rotate the
upper body toward the top leg, and then switch sides. The motion doesn't
have to be big, and make sure the rotation of your torso is coming from
the ribs and not just your neck.
To cross your legs, use your inner
thighs and hips, not just the knees. Remember, the lower the legs go,
the harder this will be for your core, and the harder you squeeze in on
the ball, the more challenging it will be for your inner thighs. Try for
5 times on each side. (Hate crunches? This ab workout is for you.)
