"At WH, we like to say that sweat changes everything. First and foremost, that applies to your emotional well-being, whether you’re working through a problem, making sense of the world, or just escaping for some solo time. But it’s also a game changer when it comes to how you feel physically. Whether you’re a first-time exerciser, back at it after a break, or a committed worker-outer, we hope you’ll be inspired by the dozens of at-home moves and routines you’ll find in this book. We’ve sourced each one from the world’s leading trainers and fitness instructors, so you can count on every minute paying off on your journey to be your healthiest, happiest self, from the inside out. Get after it!"
THE ULTIMATE ABS & BUTT WORKOUTS • Get ready to move, get stronger, and feel your best, inside and out.
1 STRONG TO THE CORE • This powerhouse pack of muscles includes more than just the abs—it covers all the muscles that connect the spine and pelvis, from your shoulders to your glutes. In fact, a sturdy core supports ALL of your movements. Here’s how to build it up.
3 EXERCISES THAT WILL SERIOUSLY WORK YOUR CORE • The perks go WAY beyond sculpted abs.
WHY CORE STRENGTH MATTERS
STRENGTH TRAINING 101: HOW TO GET STARTED • No, you won’t end up looking like a bodybuilder (unless you want to).
HOW MUCH TIME SHOULD I PUT INTO STRENGTH TRAINING?
HOW TO GET SIX-PACK ABS, ACCORDING TO A TRAINER • Spoiler alert: It’s a lot of work.
2 SCULPTED ABS • You don’t have to spend hours at the gym for months on end to score the toned middle you’ve always wanted. In just 30 days flat, you can shape up and reap the rewards of a strong core—no equipment necessary. Here’s how.
AMAZING ABS: ADDED BENEFITS OF A TIGHT TUMMY • A toned body and strong abs do more than just turn heads. Check out these other surprising belly bonuses.
MONDAY • CORE CARVER
TUESDAY • OBLIQUE BURNOUT
WEDNESDAY • ABS BLASTER
THURSDAY • TORSO TIGHTENER
FRIDAY • POWER PLANKS WORKOUT
3 BRINGING UP THE REAR • There’s more to a fabulous booty than selfies. When your glutes do their job, you can better strengthen your back, hips, and core—all of which are key for balance and stability. Here, some moves to help you score a toned backside at home.
4 MAJOR PERKS OF A STRONG, TONED BUTT • Why a tight tush comes with benefits far beyond just turning heads.
MONDAY • SQUAT SCULPTER
TUESDAY • BUTT BURNOUT
WEDNESDAY • TEMPO DAY
THURSDAY • GLUTE TONER
FRIDAY • CARDIO BLAST
4 MAXIMIZE YOUR AT-HOME ROUTINE • As the adage goes, the best workout is the one you actually do, and when it comes to working out at home, the rule still applies. In the following pages, you’ll find expert tips on how to make your living-room sweat sessions more effective.
THE CARDIO MOVE YOU CAN ADD TO ANY WORKOUT TO BURN MORE CALORIES • It’s an oldie but a goodie.
TRY DIFFERENT VARIATIONS
“AROUND THE WORLD” EXERCISES ARE WAY MORE EFFECTIVE—HERE’S HOW TO DO THEM • Personal trainer Lauren Kanski explains how to make any exercise multidimensional.
THE 7 BEST WAYS TO SPEND ACTIVE RECOVERY DAYS • It’s like a staycation for your body, according to a trainer.
WHAT ARE THE BENEFITS?
Women's Health Strong & Fit
