Hollywood lowdown: celebrity trainer Ashley Borden shares her exercise for lean legs

Muscle & Fitness/Hers, Nov, 2003 by Jay Shafran

ASHLEY BORDEN has whipped some of the hottest bodies in Hollywood into shape. Mandy Moore, Christina Aguilera, Lauren Graham and Annabeth Gish can all thank Borden for their well-toned midriffs, buffed arms, and rock hard thighs.

One of Borden's secret workout weapons is the Ball Chop. It's a multitasking move that covers a lot of ground. It does a great job working your lower body, hitting the quads, glutes, abductors and adductors. And since it involves the abs, lower back, lats and delts, it's a fabulous middle- and upper-body toner, too.

Incorporate this exercise into your full-body or lower-body routine by doing 1-3 sets of 8-12 reps per set. Start with a 3-to-5 pound medicine ball and gradually up the weight as you get stronger.

BALL CHOP

Set up: Hold a medicine ball at chest height and squeeze your elbows into your sides. Stand tall with your feet placed about hipwidth apart, toes facing forward. Pull your abs in to support your lower back and maintain your body's natural alignment.

Action: Step directly out to the right side about a stride's length and, keeping your left leg straight, shift your weight onto your right leg, lean to the right, and bend your right knee. As you bend, straighten your arms downward and lean forward from your hips to bring the ball just above and in front of your right toe. Hold a moment and press off the ball of your right foot to return to the start. Complete all reps to the right and then repeat to the left.

TIPS

* Don't allow your knee to travel beyond your toes.

* Keep your abs pulled in and don't round your back or allow your chest to cave in.

* Inhale as you lower and exhale as you stand back up.

VARIATIONS

* You can alternate sides rather than doing all reps to one side, then the other.

* To make it less challenging, perform the exercise without holding the ball.

* If you want more of a challenge, raise the ball up and over your opposite shoulder with your arms extended as you return to the starting position. This will make your shoulders, lats, abs and lower back muscles work harder.

Jay Shafran is a New York City-based freelance writer.