Glam Slam: Hot Bodies Week — Halle Berry’s Fab Abs

Forty-four and smokin’ hot! Today is day two of our week-long “Hot Bodies” series with tips on how to get Halle’s awesome abs from celeb trainer Joe Dowdell, who has worked with Natalie Portman, Eva Mendes, Anne Hathaway and Claire Danes.

“Halle maintains a body that is the envy of the vast majority of women 20 years her junior and rightfully so,” Joe says. “Eating well is critical to getting lean, but this ab program will help ensure you are getting the most out of your core training sessions.

Perform each sequence then rest the prescribed amount of time, noted below. Once you can perform all 3 sets of the exercises for the maximum number of prescribed repetitions and then increase weight by 2.5-5 lbs. for the next workout.”

A1) Side Plank

Set Up: Lean on your right side with your forearm on the mat with your elbow directly under your shoulder. Stack your legs so your ankle, knee and hips are in a straight line. Place your non-working arm along the top of your body.

Movement: Push your forearm down into the floor as you squeeze your glutes and lift your hips into the air. It should take 1 second to lift your hips into position and then hold that position for 30-60 seconds. Your weight should be on your forearm and your lower body should be in a straight line. Make sure your shoulder blades are retracted throughout the set. Turn to the other side and repeat, which will equal one set.

Tips: Keep your core braced; your shoulder blades retracted and your glutes tight throughout the movement.

The Details:

Sets: 3

Reps: 30-60 secs/side

Rest Period: Wk 1 - 60 secs, Wk 2 - 45 secs, Wk 3 - 30 secs, Wk 4 - 15 secs

A2) Mountain Climbers

Set Up: Assume a push up position (on your hands and toes) with the hands about shoulder width apart. Bring one knee in toward your chest, raising your heel and resting your weight on the balls of your feet and your hands.

Movement: Jump up and switch the feet in the air, bringing the forward foot back and the back foot forward. Continue to alternate your feet as fast you can while maintaining good spinal alignment and keeping the shoulders and hips parallel to the floor.

Tips: Do not let your torso dip toward the floor. Keep your core braced throughout the duration of the set.

The Details:

Sets: 3

Reps: 30-45 secs/side

Rest Period: Wk 1 - 60 secs, Wk 2 - 45 secs, Wk 3 - 30 secs, Wk 4 - 15 secs

A3) Swiss Ball Crunch

Set Up: Sit on a stability ball with your feet flat on the floor. Walk your feet forward as your roll your body back onto the ball until your lower back is supported by the ball. Place your fingertips behind your ears. You may also regress the movement by crossing your arms across your chest. In addition, you can progress the movement by holding a dumbbell across the upper chest.

Movement: Slowly raise your torso; curling it forward until you achieve maximal contraction of your rectus abdominis; keeping your elbows wide and making sure your lower back maintains contact with the Swiss ball. Take 2 seconds to rise up and 2 seconds to lower to the start position. Then, continue to perform the prescribed number of repetitions.

Tips: Keep your lower back in contact with the Swiss Ball.

The Details:

Sets: 3

Reps: 12-15

Rest Period: Wk 1 - 60 secs, Wk 2 - 60 secs, Wk 3 - 60 secs, Wk 4 - 60 secs

Rest Periods:

Each week you do the circuits, lessen your seconds of rest between each exercise. For example: Week 1: Rest 60 seconds between each exercise. Week 2: Rest 45 seconds between each exercise. Week 3: Rest 30 seconds between each exercise. Week 4: Rest 15 seconds between each exercise. Weeks 1-4: Rest 60 seconds after each circuit.

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