your lif.

IFITN ESS

Parents polled
moms about their
top body bummers
and the biggest issues
were arms, belly,
and overall weight.
Then we brought
in fitness expert
Tracey Mallett (she's
at left!), creator of the
Get Your Body Back
DVD, to design three
fitness plans to get
you in great shape.
BY ERIN MEANLEY

LOSE WEIGHT ALL OVER

For a superfast slimdown you need a
combination of cardia and strength­
training moves, where you alternate
between short feel-the-burn bursts and
lower-intensity periods. To see results
in just five weeks, do the 18-minute
routine at right three times a week, plus
some other form of cardia twice a week
(like walking or jogging for 20 to 30
minutes). Select the arm and ab moves
from the following pages, and increase
the length of your cardia bursts to
two minutes over time. For even faster
results, do the routine twice through
each time, changing your strength and
cal"dio picks the second time through.

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ATTACK FLABBY ARMS

The key to getting arms that are both sleek
and toned: Strength-train with lightweight
dumbbells (3- to 5-pound ones) or use your
body weight for resistance. If you want to focus
on your arms, do this three-minute routine three
times a week, going quickly from one move to
the next without resting. You'll see a difference
in about five weeks. (For faster results, combine
with cardia.) As you grow stronger, ratchet
up your workout by doing the routine twice.

TWO-ARMED PUNCHES I.r< '!I 'HH

With feet shoulder-width apart. knees slightly bent, hold
dumbbells. Bring arms to shoulder-height, upper arms
extended outward, forearms straight ahead, so elbows
bend at 90 degrees. Punch left arm forward; return to
start position. Repeat with right arm. Do 20 punches total.

TRICEP EXTENSION J" Je'~ lIe

Lie on ground with knees bent, feet flat and hip-width
apart, and arms extended straight up, a dumbbell in each
hand. With palms facing toward each other, bend arms
at 90 degrees overhead, keeping elbows still. Squeezing
triceps, return to start position. Do 15 reps.

TA-DA Ic;eps BACKSTROKE

J l
Stand tall with heels
together, toes pointed
out. Holding dumbbells,
rest arms at sides, with
palms facing outward.
MODIFIED PUSH-UP Exhale as you lift arms
Q diagonally out to
Place hands on ground, shoulder-width apart, with fingertips shoulder height, with
pointing forward. Rest knees on ground; keep ankles next to palms facing up. Return
each other. Draw abs in and inhale as you bend elbows out to to start position and
sides. Exhale as you straighten arms to push up. Do 10 to 15. repeat 10 to 15 times.
C"I)S
Stand with knees
together, slightly bent.
and torso forward. With
abs pulled in and arms at
sides, hold a dumbbell in
each hand. with palms
facing back. Bring arms
in front of you, close to
your hips, then press
them back behind your
body. Do 10 to 15 reps.

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BLAST BELLY FLAB

This quickie 5-move routine from Mallet will target your
deepest muscles, which are responsible for getting that
tummy flat. The routine should take you just five minutes to
complete. Do it five or six times a week to see a difference
in just four weeks. Focus on exhaling and drawing your abs
in during the part of each move that requires most effort.

SIDE PLANK

Lie on your right side, then raise body up, resting on right forearm with
elbow bent and directly underneath shoulder and hips in the air with legs
straight and stacked, feet flexed. Reach left arm straight up at shoulder
height, keeping shoulder blades down. Hold position for 30 seconds, then
bring body down. Switch to lying on left side, then repeat.

BASIC ROTATION
~ -~,I

Sit with knees bent and feet

flat on ground (for more
of a challenge, come into a
V position, balancing on
tailbone, with feet off ground
and shins parallel to it).
Grasp the ends of a dumbbell
with both hands, so palms
face each other. Rotate to
the left using torso, then
turn back to center. Repeat,
turning to the right. Do
10 times on each side.

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FOREARM PLANK
WITH TWIST
Ii ! e
Lie facing the ground,
balancing on forearms with
hands in fists and elbows
in line with shoulders, back
straight, and toes curled
under. Bend both knees and
rotate waist so right hip is
closest to the ground. Return
to start, then bend knees and
rotate so 1 'ft hip is closer
to ground. Do 5 on each side. CHARlIE'SANGElS r i n d 0 a
Sit with your knees bent in front of you, feet flat on ground, and inner thighs
touching each other. Stretch arms straight ahead at shoulder height, clasping I
hands into the shape of a gun. Inhale and roll backward until your mid-back
(bra line) touches the ground. Exhale to bring torso back up. Do 10 to 15. I

SINGLE LEG STRETCH

T, ~ p illd bs
Lie with knees bent, shins
parallel to sky, hands on
knees, and head and shoulders
off ground. With left leg bent,
shift your right hand to left
knee and left hand to the
outside of left calf, and extend
right leg out with toes pointed.
As you return right leg to start
position, switch hands to right
knee and calf. To increase
abdominal strength, resist the
knee coming to the chest by
pushing down on it. Repeat
with left leg. Continue
alternating sides, doing 10
times on each leg .

.. Watch ab and arm

. . workout videos on
Parents' latest iPad edition.
Download it at iTunes.com.