Taylor Lautner Workout: Your Version
How the actor got buff, and how you can, too.
Yuam describes examples of exercises that helped Lautner. With each exercise, reps depend upon fitness level.
Swiss-ball plank. Get in plank position with your toes on the floor and forearms and elbows resting on a Swiss ball. Your back must be straight. Hold for 10 counts. This works the transverse abdominals.
Reverse crunches. Lie back with your palms on the floor next to your hips. Bend your hips and knees so both are at 90 degrees. Raise your hips and crunch them inward. Usually, hold for five counts then slowly lower your legs until your heels gently touch the floor.
Planks to pikes. Start in face-down plank position. Breathe while slowly raising your hips upward -- using your abdominal and gluteus muscles -- to a V. Then, lower back to plank position. Hold for a moment at the top and at the bottom positions.
Hanging leg raise. Hang from a chin-up bar (or use lifting straps) with your feet together and knees slightly bent. Lift your thighs to your chest as your knees bend comfortably. Hold and exhale. Slowly lower your knees to the starting position while inhaling.
Prone cobra. This helps with core stability. Lie face down with your legs straight and arms next to your sides, palms down. Contract your stomach muscles and those of your lower back, and raise your head, arms, chest, and legs off the floor while rotating your arms so your thumbs point to the ceiling. Only your hips should be on the floor. Try to hold the position before resting. "Yoga and Pilates have versions of this," Yuam says.
Don't Overdo It
A Lautner-style fitness plan does not mean hours in the gym.
Yuam says that at the end of a workout, Lautner would ask him, "You mean we are done?" and say, "I'm not breaking a sweat."
"The resistance program should be no longer than 50 minutes with [an additional] 15 minutes of abdominal exercises and 10 minutes of stretching," Yuam says.
For obese teens, Yuam throws in 20 minutes of cardio -- 10 on the treadmill, 10 on the elliptical -- but no more.