ABS Exercices
ABDOMINAL HOLD
This is the sort of move that looks so wonky, you sure hope your roommate doesn't catch you doing it — unless she also gets to see you look stellar in a bathing suit, in which case she just may pull up a chair.
Do it: Sit tall on the edge of a sturdy chair (or step with four risers) and place your hands on the edge with your fingers pointing toward your knees. Tighten your abs and bring your toes 2 to 4 inches off the floor. Lift your butt off the chair.
Hold this position for as long as you can — aim for 5 to 10 seconds. Lower yourself down and repeat. Continue this exercise for 1 minute.
THE PRONE PLANK
A super-simple, do-anywhere move that zips up your abs a la Ms. Stefani. (Fingers crossed.)
Do it: Get into a full pushup position with your palms on the floor beneath your shoulders. Hold here for 30 seconds, with your abs contracted and your arms and legs extended and your head aligned with your spine. As you build strength, hold this position longer, up to one minute. Go deeper: Try the one-arm stable switching plank.
Spiderman Plank Crunch
- Start in a traditional plank position with your forearms on the ground and your body perfectly straight.
- Bring your right knee forward toward your right elbow, then return to the plank position
. - Repeat by bringing your left knee toward your left elbow.
- That’s one rep. Alternate sides for a total of 10 complete reps.
Holland says: “The plank is pretty much one of the only exercises where you’re getting your entire core. You’re working the front and back of your abdominal area at the same time without any equipment. You’re getting your rectus abdominis, your obliques, and your lower back. It’s so simple and effective that you can do it anywhere.”
Cable Rotation
- Stand holding a cable with both hands out in front of you at just under shoulder-height.
- Keeping your arms fixed and straight, and your abs engaged, rotate your upper body to the left, then back to center, and then to the right, and then back to center. - That’s one rep. Alternate sides for one set of 10 complete reps.
Bicycle Crunch
- Lie on your back with your hands behind your head, and your legs raised and bent at 90°.
- Alternate sides by bringing your right elbow toward your left knee, then your left elbow toward your right knee, building up to 60 seconds.
- Try and hold the crunch for a two-count on each side to force a slower, concentrated movement.