Firm your deep abdominal muscle tissue to contract your waistline, improve your posture, and gain more confidence. Do this circuit workout twice, three times a week, for a stronger core.
Clamp
Targets returning, abs, oblique muscle tissue, inner hip and legs, and outer thighs
- Lie faceup on ground with arms and legs prolonged upward; raise head, neck, and shoulder area off ground.
- Simultaneously lower arms out to ends and open legs 45 levels, maintaining shoulder area and chest raised throughout.
- Return to begin, squeezing hands together and legs together.
- Do 10 to 12 repetitions.
Wiper Plank
Targets returning, abs, oblique muscle tissue, buttocks, and legs
- Start on ground in plank position, balancing on for arms and legs, arms directly under shoulder area. Clasp arms together.
- Lift right leg behind you as high as you can, then lower it without in contact with legs to ground and bring it out to right side.
- Return right leg to middle, then do it again without in contact with legs to ground.
- Do 10 to 12 repetitions. Change legs and do it again.
Absolute Power
Flat abs and killer confidence have one thing in common: a dedicated. That’s because the muscle tissue that make up your middle dictate not only how you rock a sports bra but also whether you take a position tall and pack a punch in kickboxing class. “Firming the deep abdominal muscle tissue is the fastest way to contract your waistline and improve your posture,” says Alexandra White, a co-owner of Jumping Frog Pilates in Tenafly, New Jersey, who supplied the six turbo toners on the next page. Grab a yoga mat and do the circuit twice, three times a week on changing times. Then flash that superfly center!
Sprinkler
Targets returning, abs, and obliques
- Sit on ground with legs prolonged, hip and legs together and legs flexed; tilt chest returning 45 levels and increase arms out to ends, hands facing ahead.
- Rotate chest to right, sweeping remaining arm across body to tap remaining palm to right palm.
- Return to begin, then do it again to remaining to complete 1 rep.
- Do 10 to 12 repetitions.
Twister
Targets shoulder area, returning, abs, oblique muscle tissue, and hamstrings
- Stand with legs hip-width apart, arms curved out to ends and arms in contact with behind head; maintaining returning smooth, depend ahead from waistline so that breasts is parallel to ground.
- Rotate chest to face right. Stop, come back to middle, pause again, then move to remaining to complete 1 rep.
- Do 10 to 12 repetitions.
Jack Knives
Targets shoulder area, returning, abs, oblique muscle tissue, and legs
- Stand with legs shoulder-width apart, arms prolonged overhead; raise right leg about a feet off ground, legs pointed.
- Hinge ahead from waistline and reach arms to legs.
- Keeping right feet raised and returning smooth throughout, straighten up to standing begin position as you raise arms expense, then place right feet on ground.
- Switch ends and do it again. Do 10 to 12 repetitions, changing ends.
Skinny Dip
Targets returning, abs, oblique muscle tissue, and butt
- Lie on ground on remaining side, propped up on remaining forearm, legs curved 90 levels and legs pointed behind you; increase right arm expense.
- Lift waistline off ground, then raise curved right leg a few legs. MAKE IT EASIER: Keep legs together.
- Keeping right leg raised, dip hip to ground.
- Do 10 to 12 repetitions. Change ends and do it again.
