PHOTOGRAPHY: GETTY IMAGES. ILLUSTRATIONS: LIZZY THOMAS
Best Body 15-minute workout
SCORE
A HOT
CORE
Yep, she’s got an enviable
six-pack, but Alice Liveing’s
(@clean_eating_alice)
philosophy is: “Fitness is
not about whether you fit
a certain body stereotype
or a number on the scales,
it’s how you feel.” Amen to
that! Her latest book, Everyday
Fitness, is her bid to share
the sense of freedom and
happiness she gained from
taking control of her fitness –
in an efficient way. “Workouts
don’t have to be hours long to
be effective. It’s quality over
quantity. Intensity is key.” These
four killer ab moves are just
that – intense. But they get
results in record time. Ready?In four easy moves! All you
need? This plan from PT andauthor Clean Eating Alice
KETTLEBELL
WINDMILL
TARG E TS Abs,
obliques, shoulders
DO 2 sets of 60
secs, alternating
sides, 30-sec rest
between sets
(a) Holding a
kettlebell in your
right hand, press it
above your head
and turn your left
foot out slightly.
(b) Bend down to
the left so the back
of your left hand is
touching the inside
of your left foot.
Keep your eyes on
the kettlebell.
(c) Keeping your
right arm straight
and your shoulder
stable, drive back
up to standing.LY I N G L E G
RAISE
TARG E TS Abs
DO 3 sets of 45
secs, 15-sec rest
between sets
(a) Lie flat on the
floor on your back,
with your hands
either side of your
body and your
palms facing
downwards.
Engage your core,
then slowly raise
your feet towards
the ceiling.
(b) Core still
engaged, gently
lower your legs
(keeping them
straight) as low
as you can while
keeping your lower
back pressed into
the floor. Repeat.Choose a weight
a t w h i c h , by t h e
final 2 reps,
you’ll be
fatiguing. Rest 1
min between
exercises.DUMBBELL
ABDOMINAL
CRUNCH
TARG E TS Abs
DO 3 sets of 45
secs, 15-sec rest
between sets
(a) Lying on your
back, raise your
feet towards the
ceiling, legs straight.
(b) Holding a
dumbbell in your
hands with arms
stretching towards
the ceiling, slowly
raise your shoulders
and upper back
off the floor,
reaching your
weights towards
your feet.
(c) Lower your
upper back and
shoulders down to
the floor. Repeat.1234RENEGADE
ROW
TARG E TS
Full body
DO 3 sets of 45
secs, 15-sec rest
between sets
(a) Assume a plank
position with your
feet as wide as
your shoulders
and a dumbbell
in each hand.
(b) Draw your
right arm upwards,
leading with your
elbow, to lift the
weight up off
the floor. Keep
your elbow close
to your body as
you do this.
(c) Set your hand
back down and
repeat on the
left side. WHSEPTEMBER 2017 womenshealth.com.au 39