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Abs

Elevated Bent-Over Row

Elevated Bent-Over Row

A.

Start in plank position with right hand on a sturdy chair, box, or bench and left hand holding a kettlebell by handle with arm long and palm facing right.

B.

Pull weight up to ribs, bending elbow behind you. Take 2 seconds to slowly lower to starting position.

Good Morning Shoulder Press

Good Morning Shoulder Press

A.

Sit on floor with legs extended, holding a kettlebell by horns with both hands at chest, arms bent by sides. Lean torso back 45 degrees to start.

B.

Sit up, pressing weight overhead (biceps will hug ears). Take 3 seconds to slowly lower to starting position.

Side Plank Fly

Side Plank Fly

A.

Start on floor in side plank on right forearm about an arm's-length away from a kettlebell, with left arm extended perpendicular from body and holding kettlebell handle with an overhand grip.

B.

Keeping left arm straight, raise weight to over left shoulder (your chest will open and kettlebell will flip so bottom of bell is facing ceiling). Take 3 seconds to slowly lower to starting position.

Abs with Twist

Abs with Twist

A.

Start seated with both legs straight, right ankle crossed over left, with hands behind head, elbows wide. Engage abs to round back slightly. 

B.

Draw right knee in toward chest and rotate torso to the right to tap left elbow to right knee.

C.

Holding this rotated position, extend right arm back to tap fingertips to floor. Extend left arms and right leg towards the ceiling. Return to starting position. 

Exploding Starfish

Exploding Starfish

A.

Lie faceup on the floor, legs in toward chest and arms extended by sides, shoulder blades hovering off the floor. 

B.

Reach arms overhead and extend legs, hovering limbs a few inches off the floor.

C.

Open arms and legs to an "X" position. Return to starting position. 

Pike Twist to Push-Up

Pike Twist to Push-Up

A.

Start in a pike position with left hand reaching for right ankle.

B.

Walk hands forward to a high plank position.

C.

Do a push-up. Walk hands back to pike to return to starting position. 

Downward Dog

Downward Dog

A.

Start on floor in plank on palms. Lift hips, pushing them back so body forms an upside-down V, pulling abs toward spine and driving heels toward floor. Hold for 10 deep breaths, then return to start.

Bridge

Bridge

A.

Lie faceup on floor with legs bent and feet flat and hip-width apart, arms by sides on floor to start. Lift hips so body forms a straight line from shoulders to knees. Interlace hands on floor under hips, pressing palms together and rolling shoulders back and down. Hold for 10 deep breaths, then lower to start.

Walking Plank

Walking Plank

A.

Start on floor in plank on forearms. 

B.

Shift weight onto right forearm and press left palm to floor under shoulder. Do the same with the right palm to come to plank on palms. 

C.

Lower onto left forearm then right forearm to return to forearm plank. Switch sides; repeat. Continue alternating.

Slip-Weave

Slip-Weave

A.

Stand in fighting stance with feet staggered, left (or nondominant) foot forward and fists by chin holding weights. Hinge from waist to bend torso toward right, bending knees and squeezing right elbow to thigh (as if doing a side crunch). Switch sides; repeat. That’s 1 rep. Do 20 reps. 

B.

Then, keeping torso upright, drop into a low squat, immediately shifting your weight and torso backward (over right leg) as you dip. Rise up to return to fighting stance, then immediately squat and shift forward (over left leg) as you dip. That’s 1 rep. Continue alternating for 20 reps.

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