IFBB Bikini Pro And Optimum Nutrition Athlete Her Favorite Moves
Her Favorite Moves
Side Plank Superset With Cable Crunch
This workout targets the obliques, working both sides at the same time, which helps warm up core muscles and prepare the body for the rest of the workout. Cable crunches are best done slowly. “Focus on holding the crunch and then fully extending for a nice stretch, then repeat,” says Ortiz.
Stability Ball Plank and Reverse Crunch
Both of these movements work against gravity as you pull in the abs, aiding in a flatter, tighter midsection.
Hanging Leg Raise
This move focuses on the lower abs.
Weighted Decline Situp
Target your uppers abs with this movement.
Why They Work
“Rather than just focusing on one section of the abs, this series targets the entire abdominial section, hitting your core, obliques, and lower and upper abs. Even if someone isn’t looking for a ripped midsection, strengthening the core helps with balance, posture, and a stronger back,” says Ortiz.
Sarah E. Evans
BPI Sports Bombshell
Her Favorite Moves
Sprint Intervals On The Treadmill
After you warm up with some stretches and light jogging, sprint for 30 seconds on a speed of up to 9 mph and 4 percent incline. Rest 30 seconds. Keep movement to a minimum during the recovery so your heart rate fully drops (such as standing on the side rails of the treadmill). Repeat for 12 to 10 minutes.
Jumping Jacks or Jumping Rope
Do 30 seconds on, 30 seconds off. (Evans alternates between jumping jacks and jumping rope.) Continue for a total of 15 minutes.
Track Sprints
After warming up, sprint the straightaways and walk the curves. Continue for 20 to 30 minutes.
Why They Work
“Whittling away your waist means losing belly fat, and that’s best done by kicking your body into fat-burning overdrive. Sprints and other high-intensity intervals help ensure your body will continue to burn through fat stores longer after your cardio is done. When trying to tighten up my waist I incorporate HIIT cardio into my workouts usually three to four days a week,” says Evans.
