If you’re bored with your workout routines, try these tips from New York City personal trainer Christa Bache.
Wondering how to get a flat stomach fast? By increasing the challenge of your go-to moves in Bache’s workout routines, you’ll see faster results. (Do 10 to 20 reps of each of these body sculpting exercises.)
Instead of a crunch, try... A weighted crunch with a yoga block
Hold a 1- to 3-pound dumbbell with both hands behind your head and place the block between your thighs, feet on floor. Keep the weight behind your head while you crunch up.
The boost of doing a weighted crunch: "Adding the dumbbell amps up the resistance, making the move harder, and the block brings in your pelvic floor and inner thigh muscles."
Instead of a dumbbell shoulder press, try... Adding a resistance band
Stand on the middle of the band and hold an end and a dumbbell in each hand at shoulders. Press weights overhead, hold for 2 counts, then return to the starting position and repeat.
The boost of using a resistance band in your shoulder press: "When you use resistance bands with weights, you force your muscles to work even harder."
Instead of a squat, try... Deep squats followed by a half squats
Stand with feet shoulder-width apart and squat as low as you can. Hold for 5 seconds, then stand up. Perform a half squat (go down half as deep) and hold for 5 seconds to complete 1 rep.
The boost of doing deep squats, then half squats: "Changing your range of motion gives your muscles more of a challenge."
Instead of standing biceps curls, try... Incline bench curls on an adjustable bench
Hold a 3- to 5-pound dumbbell in each hand and sit on an incline bench with arms extended toward the floor, palms facing forward. Curl weights to your shoulders, lower, and repeat.
The boost of using incline bench curls: "From this position, it's difficult to cheat by swinging your hips forward or leaning back."