TIRES OF CRUNCHES? BORED WITH PUSH-UPS? WE MADE OVER FIVE CLASSIC MOVES FOR EVEN FASTER RESULTS.
Don’t have access to machines or dumbbells? Your own body weight can provide just as good a workout and build strong, sexy muscles. But basic moves like squats and push-ups can get a little boring after a while. To keep your body challenged and give it an extra sculpting boost, trainer Juan Carlos Santana, director of the Institute of Human Performance in Boca Taton, Florida, make over five of the favorite body-weight-bearing exercises. You can manipulate your body in dozens of ways to increase the intensity of an exercise. For a challenging workout, do two sets each of these super-sculpting moves (10 reps per exercise).
Before: Crunch
After: V-sit
How to do it: Lie on your back, arms extended behind head and legs straight out in front of you. Raise both arms and legs toward each other, keeping legs as straight as possible and back flat. Touch your toes (or calves, whatever you can comfortably reach). Lower your body down but don’t let feet or hands touch the floor between reps. (To modify, bend knees and place hands behind head, reaching elbows toward knees).
Why it’s better: Holding your legs and arms straight is a greater challenge than keeping them bent. Also, your core muscles are constantly engaged since you’re not touching your hands or feet to the floor between repetitions—making for tighter, firmer abs.
Before: Triple Dips
After: Double-Chair Dip
How to do it: Place both hands on the edge of a chair seat, fingers pointing forward. Rest heels on the edge of another chair seat. (The chairs should be far enough apart so your legs are straight.) bend elbows and lower body straight down until your upper arms are parallel to floor; return to starting position.
Why it’s better: When your feet are raised off the floor, you can’t cheat by using your legs to help you dip. You’re also lifting a greater percentage of your body weight. The result: more toned triceps. – Megan McMorris
