W hen you want to sculpt lean, sexy abs, doing crunches is highly overrated. Why? On-your- back moves target just one part o your midsection and leave out the deep-lying muscles that cinch in your waist. This upright abdominal workout, created by Bernardo Coppola, a celebrity personal trainer in L.A., engages all the muscles you need or a bikini-worth y middle—minus the neck strain. You’ll be strengthening your entire core, the dozens o muscles that make up your hips, pelvis, lower back, and abs. And this will improve your posture and ensure you perorm every day tasks, such as lugging heavy grocery bags or running to catch a bus, more efciently. Complete three or our sets o each exer cise as instructed, resting or 30 seconds between sets, two or three times a week. FOUR UpRight exeRcises 1/DumbbellSiDebenD Hold a pair o dumbbells at your sides, arms straight and core engaged (a). Without twisting your upper body, slowly bend to the let as ar as you can, lowering the weight toward your let knee. (b) . Pause, then slowly return to an upright position. Repeat, bending to the right side. That’s one rep. Do 10. b a 1 5 minute workout Chal lenge your core with this fast belly-tightening routine you can do on your feet. b a b a b a 2/StanDingCore Stabilization Standing with your eet hip-width apart, use both hands to hold a dumbbell straight out in ront o your chest, core engaged (a). Moving your torso slightly, slowly rotate your arms to the let as ar as you can (b) . Pause, then rotate to the right. That’s one rep. Continue or a total o 10 reps. 3/boWextenSion Hold a dumbbell in both hands above your right shoulder and point your let oot out to the side (a). In one motion, draw your elbows down to lower the weight as you bend your let knee toward your chest (b) . Reverse the movement to return to start. That’s one rep. Do 10, then switch sides and repeat. 4/reverSeDumbbellChop Bend your knees, rotate your torso, and hold a dumbbell in both hands outside your let thigh (a). Keeping your arms straight, swing the weight above your right shoulder as you straighten your legs (b) . Reverse the movement to return to start. That’s one rep. Do 10, then switch sides and repeat. Work Out on the Go! > Always on the run ? Download free workouts for your portable media player at Wome nsHealthMag .com/Downloads . Standing moves engage more muscles! S d u f F a s! M u n e T A K A T O K u Y A M A , S T Y L I n g : T H e A P A L A D , H A I R : j e n n B R e n T f O R T R e S e M M é / B e A u T Y W I n g n Y , M A K e u P : j A n e I R O f O R D I O R / B e A u T Y W I n g n Y , P e A R L I z u M I S H R u g , e R e S P A R I S B I K I n I T O P , A D I D A S B Y S T e L L A M C C A R T n e Y P A n T S , A D I D A S O R I g I n A L S S H O e S ; M C K I B I L L O ( I L L u S T R A T I O n S ) 1 women’s health / whmg.c