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The Secret to a Sensational Stomach The ultimate ab-blaster workout with BodyBlitz Grand Champion Penny Mackinnon. FIT BALL LEG RAISES Lie on your back on the floor with your palms facing downwards at your sides. Grasp a fit ball between your ankles and slowly bring the ball up until your legs are approximately 60 degrees with the floor. Slowly return to the start position, ensuring that the ball does not make contact with the floor. Repeat 15 times. HIP LIFTS Lie on your back on the floor with your arms alongside you, and your thighs vertical at 90 degrees to your body. Inhale and lift your buttocks off the floor by trying to lift your feet as high as possible. Return slowly while exhaling to the initial position and begin again. Repeat 15 times. V-LIFTS Lie flat on the floor, facing the ceiling with your arms stretched out behind your head and your thumbs touching. Slowly bring your legs and arms off the floor together, touching your legs just below the knees. At this point, your legs should be at approximately 45 degrees to the floor. Slowly return to the start position, ensuring that your feet do not touch the floor. Repeat 15 times. TOE TOUCHES Begin, by lying on the floor with your arms and legs straight up at 90 degrees to your body. Slowly curl your torso up and forward, raising your hands as close to your toes as possible. Contract your stomach muscles, then reverse the direction and return to the start position. Repeat 15 times. TWIST CRUNCHES Lie on your back with your legs up and knees bent at right angles. Put your hands on your ears and keep your elbows out. Raise your right arm and shoulder up and across the body, and as you do, bring your left knee to meet your elbow. Return to the start and repeat on the other side. Aim for 15 repetitions on each side. FIT BALL ABDOMINAL CURLS Begin on the floor, resting on your hands and knees. Manoeuvre your body so that your calves are resting on a fit ball and your legs are fully stretched. Pull the ball towards your chest by slowly bending your knees, then slowly return to the start position by straightening your legs. Repeat 15 times.
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Foto: GQ ZGODNA Kate jedna je od najtraženijih cura s naslovnica, a vjerujemo kako je za veliki uspjeh ove 22-godišnjakinje zaslužno upravo njeno čvrsto, lijepo oblikovano tijelo. Njen osobni trener David Kirsch otkrio je kako Kate Upton održava fit formu: "Kate zaista naporno radi na svom tijelu, pa njen trening sadržava kardio elemente, utege, elastične trake, sprintanje, kickboxing i shadowboxing. Svoje ženstveno oblikovano tijelo uglavnom učvršćuje raznim vježbama s medicinkom ili švicarskom loptom.". Isprobaj njene omiljene vježbe: Povlačenje koljena na švicarskoj lopti Počni na sve četiri s torzom na lopti te rukama i nogama na podu. Ispruži noge ravno iza sebe, a ruke postavi ispod ramena. Polako hodaj rukama unaprijed dok ti se noge ne dignu s poda, a bedra i koljena ostanu na lopti. Polako savij koljena prema prsima. Lopta će se otkotrljati naprijed dok se koljena povlače ispod prsa, a bokovi dižu prema stropu. Ispruži noge i vrati se u početni položaj. Mrtvo dizanje jednom nogom Stani tako da su ti noge u širini ramena, a u ruke uzmi bučicu ili medicinku. Savij se unaprijed (savijajući se u struku) i pripazi da su ti leđa ravna. Istovremeno podiži jednu nogu unatrag. Vrati se u početnu poziciju i ponovi nekoliko puta. Iskorak u stranu TEKST SE NASTAVLJA ISPOD OGLASA Stani tako da su ti noge u širini ramena. U svaku ruku uzmi bučicu, te ih ispruži sa strane. Desnom nogom zakorači dijagonalno naprijed (na lijevu stranu). Spusti se dok ti bedra ne budu paralelno s podom. Dok savijaš koljena, podigni bučice do svojih nadlaktica. Ispruži noge, a zatim podigni desno koljeno i približi ga prsima dok spuštaš ruke. Zakorači unatrag desnom nogom, ovog puta radeći iskorak iza sebe i ponovo podižući bučice. Ponovi 15 do 20 puta svakom nogom. Dijeta: Kate ne pije alkohol, ne jede kruh i prerađene ugljikohidrate, te izbjegava šećer. Jede puno proteina, salate i zelenja te izbjegava svu prerađenu hranu. Jede male obroke pet puta dnevno, otprilike svaka tri sata. Iako puno putuje i radi, Kate se trudi jesti zdravo te sa sobom nosi zdrave grickalice s proteinima koji joj daju snagu. Osim toga, često radi brze vježbe poput planka, trbušnjaka, iskoraka i mrtvih dizanja koje ju razbude i pomažu joj da se osjeća bolje i ljepše.