2 of 7
Quick Chop
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Recommended:

Sets:
2
Reps:
15 per side
  1. AStand with feet hip-width apart, abs braced in tight to spine, holding one end of an anchored resistance band with arms extended in front of chest. (Band should be positioned at abs level to the left of body; anchor it securely around a doorknob or similar object.)
  2. BWithout moving torso or hips, quickly move arms left to right and back to starting position without moving past the side of torso. Position band to the right of body and repeat to complete set.
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1 of 7
The Cover Model Abs Workout
Quick Chop A
Quick Chop B

Recommended:

Sets:
2
Reps:
15 per side
  1. AStand with feet hip-width apart, abs braced in tight to spine, holding one end of an anchored resistance band with arms extended in front of chest. (Band should be positioned at abs level to the left of body; anchor it securely around a doorknob or similar object.)
  2. BWithout moving torso or hips, quickly move arms left to right and back to starting position without moving past the side of torso. Position band to the right of body and repeat to complete set.
2 of 7
Cross Crunch Pull-Down
Cross Crunch Pull-Down A
Cross Crunch Pull-Down B

Recommended:

Sets:
2
Reps:
15
  1. ASit on a Swiss ball, holding both ends of a resistance band anchored behind you. Round spine and walk feet out until mid-back is on the ball and shoulders and head are extended slightly over the top, with feet hip-width apart and under knees. Extend arms overhead by ears with palms facing up. (Move far enough away from the anchor point to keep the band pulled taut. Lower resistance level by moving closer to the anchor point; increase it by moving farther away.)
  2. BSlowly crunch up and reach arms across to right thigh, lifting head, neck and shoulders off the ball. Return to starting position. Repeat, alternating sides each rep.
3 of 7
Dumbbell Squat Swing
Dumbbell Squat Swing A
Dumbbell Squat Swing B

Recommended:

Sets:
2
Reps:
15 per side
  1. AStand with feet slightly wider than hips, holding dumbbell in right hand with left arm extended out in line with shoulder. Lower into a deep squat, sitting back into hips, swinging dumbbell back between legs.
  2. BQuickly stand, swinging dumbbell up in front of shoulder, thrusting hips forward, tightening abs and glutes. Repeat on opposite side to complete set.
4 of 7
Plank Tuck
Plank Tuck A
Plank Tuck B

Recommended:

Sets:
2
Reps:
15
  1. ALie facedown on top of a Swiss ball. Walk arms out to a plank position with shins and tops of feet pressed into the ball and toes pointed.
  2. BBend knees and lift hips up, tucking knees into chest. Return to plank position.
5 of 7
Dumbbell Climb
Dumbbell Climb A
Dumbbell Climb B

Recommended:

Sets:
2
Reps:
10
  1. ASit on a Swiss ball, holding dumbbells. Round spine and walk feet out until mid-back is on the ball and shoulders and head are extended slightly over the top, with feet hip-width apart and under knees. Extend arms over midline of chest with palms facing away from head.
  2. BReach left arm to ceiling, lifting head and left shoulder blade off the ball (keep both arms extended). Quickly repeat on opposite side to complete one rep.
6 of 7
Single-Arm Get-Up
Single-Arm Get-Up A
Single-Arm Get-Up B

Recommended:

Sets:
2
Reps:
10 per side
  1. ALie faceup with left knee bent, left foot flat on the floor, right leg extended straight, left arm down by side, and right arm extended up in line with shoulder, holding a dumbbell.
  2. BPress down through left foot and sit all the way up, keeping right arm extended over shoulder and extending left arm out in front of shoulder (if needed, keep left hand on the floor for assistance sitting up). Slowly roll down through spine to return to starting position. Repeat on opposite side to complete set.

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