step. Pull in your abdominals and bend your right leg on the step at the knee
as you push your hips back, sinking into your right heel, until the heel of your
left leg just touches the ground. Lead with your right heel, not your toes;
straighten the leg on the step. Repeat. On the second circuit, use the other leg.The heels of both feet should be along the same horizontal line. Also, you may
need to hang on to something (perhaps a railing) to keep yourself from falling.Standing calf raise
Standing calf raises work your calves and shins and help develop balance.
Stand on the edge of a step or, if you have a step-aerobics platform, place
two sets of risers underneath the platform. Stand tall with your abdominals
pulled in, the balls of your feet firmly planted on the step, and your heels
hanging over the edge. Rest your hands against a wall or a sturdy object for
balance. Raise your heels a few inches above the edge of the step so you’re
on your tiptoes. Hold the position for a moment, and then lower your heels
below the platform, feeling a stretch in your calf muscles. Repeat. On the
second circuit, use the other leg.If you find one-legged calf raises too challenging at first, try doing this exercise
with both legs.Abdomen, butt, and lower-back strength stations ........................
These exercises help you develop great abs, a nice tush, and a healthy lower
back. This list is not anywhere near all-inclusive, however. In fact, setting up
Pilates stations to work your core is an excellent circuit-training option. For a
brief introduction to Pilates, check out Chapter 17. To get the full lowdown,
pick up a copy of Pilates For Dummiesby Ellie Herman (published by Wiley).Basic crunch
Crunches primarily work the upper region of the abs. Lie on your back with
your knees bent and feet flat on the floor, hip-width apart. Place your hands
extended out toward your knees, across your chest, above your head, or
behind your head so your thumbs are behind your ears — depending on
what’s comfortable for you. Don’t lace your fingers together. Hold your elbows
out to the sides but rounded slightly in. Tilt your chin slightly, leaving a few
inches of space between your chin and your chest. Gently pull your abdomi-
nals inward. Curl up and forward so that your head, neck, and shoulder blades
lift off the floor. Hold for a moment at the top of the movement and then lower
slowly back down. Repeat.244 Part V: Cardio-Strength Workouts: Getting the Best of Both Worlds