Try the new Supermoves! Just one of these is better than two standard-issue exercises. Do a few and you'll cut your workout time in half.More
"When you take your crunches off the floor, you're forced to work your hip and butt muscles, making it a full-body exercise," says Stephanie Levinson, an instructor at Equinox Fitness in New York.
A: Stand with feet shoulder-width apart and hands behind head, elbows out to sides, as shown.
B: Lift your right leg, bending knee 90 degrees and turning thigh out to side, as shown. Lower right elbow toward right knee. Touch right foot back to floor while bringing your torso back to starting position. Repeat for 12 to 15 reps; switch sides.
Squats are a very effective exercise: You work your butt muscles and quads by holding a contraction, says Cari Shoemate, a trainer based in Houston. "The heel raises provide an added challenge for your calves. And the more you turn out your toes and keep your torso upright, the more ab toning you'll get, especially in the lower abs."
A: Stand with feet wider than shoulder-distance apart, feet turned out slightly and hands on hips. Squat down, bending knees about 90 degrees or as low as you can go while keeping your torso upright. Don't let knees move past your toes.
B: Lift right heel, as shown. Hold for 1 count, and lower. Repeat with left heel. Continue alternating, doing about 10 heel raises on each side. Straighten up to starting position; repeat series once or twice.
"This is a deceptively challenging move because you're using your body weight for resistance, so doing just a few reps a day correctly will help strengthen your shoulders, triceps, and core, as well as your legs," explains Mia Togo, a senior teacher at YogaWorks in Santa Monica, CA. Eventually, you can work up to doing the move with your legs fully extended. (It's important to get the form right, though, she points out, or you'll miss the benefits.)
A: Begin with hands directly under your shoulders and your knees bent, as shown.
B: Bend both elbows as close to 90 degrees as you can, letting them graze the sides of your body, as shown. Lower your shoulders until they're the same height as your elbows. Keep your head in line with your spine. Push back up to start and repeat, working up to 12 to 15 reps.