Holding medium to heavy dumbbells at shoulders, stand with feet hip width apart or slightly wider. Lower down into squat, driving hips back and keeping chest lifted (A). Press back up to standing as you press the dumbbells overhead without pausing in the middle. For a balance challenge, lift one knee up (B). Lower dumbbells to shoulders as you return to starting position and repeat with the other leg
Holding medium to heavy dumbbells, begin in plank position with hands directly under shoulders, keeping wrist neutral. Keep legs extended and open to provide a wider base of support. Keeping spine neutral, pull (row) dumbbell to hip without tilting hips (A). Lower dumbbell to floor, and repeat on other side. Then do 8 mountain climbers, bringing knees to chest (B). Repeat the cycle of 2 rows and 8 mountain climbers for the entire minute.
Criss Cross Jump N Jack…Stand with your feet more than hip-width apart and your arms straights out to your sides at shoulder height (A). Simultaneously cross your arms in front of your chest and jump your right leg in front of your left (B). Quickly reverse to return to start. Repeat, crossing your left leg in front of your right.
Glute Bridge March….Lie on your back with your knees bent, feet flat on the floor. Raise your hips so your body forms a straight line from shoulders to knees (A). Brace your core and lift your right knee toward your chest (B). Hold for 2 counts, then lower your right foot. Repeat with the other leg.
Squat to Stand…Stand with your feet shoulder-width apart. Keeping your legs straight, bend over and grab your toes. Without letting go of your toes, bend your knees to lower your body into a squat, raising your chest and shoulders (A). Holding that position, raise your left arm directly overhead (B), followed by your right. Press through your heels to stand (C), then lower your arms
Do the three exercises below for one minute each, then get on with your workout!
Begin in plank position with hands slightly wider than shoulder width and legs extended. Keeping spine neutral, bend elbows and lower body towards floor (A). Press into floor, extend elbows and return to starting position. Next, rotate to the right, stacking shoulders, hips and legs. Keep hips lifted and neck in line with spine (B). Return to plank and repeat. Perform each exercise for one minute (or 30 seconds each side if noted), taking little to no rest between moves. Rest for one minute. Then repeat the entire circuit.
Cool down with five minutes of dynamic stretching or foam rolling.
What is the best ab exercise? What’s the best way to tone every angle of your stomach, including your obliques?
It’s called…a plank. What is a plank? Quite simply, it’s an isometric exercise for the abs (where you perform one action, holding still for the entire duration of the move). You may be learning the plank exercise for the first time or you may already use it regularly in your workouts. But guess what? Most trainers consider the plank to be one of the most effective abs exercises.
Not only does it strengthen and firm your abs, but also works all the core muscles — the back, hips, etc