Abs Are Made in the Kitchen, but Also With This Incredible 5-Move Workout
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Ready for some tummy-toning, core-strengthening ab work? Let's work those muscles! MNT Studio owner and founder Elaine Hayes created this do-anywhere, no-equipment workout just for you. It's simple (read: great for Pilates newbies!) but incredibly challenging (read: your abs are going to be on fire). With just five moves and a little space to move, you're going to put that midsection to work — and it also might hurt to laugh for the next few days. Get excited!
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Frog
"This move tones your entire core and especially works the low abs," said Elaine. "Make sure your low back stays glued to the mat the entire time, especially as your straighten your legs. The lower your legs go, the harder this move is, so adjust as needed!"
- Lie on your back with your head and shoulders curled up and your hands interlaced behind your head, legs in tabletop with the knees open as wide as your shoulders and the heels together.
- Inhale to stretch your legs out in front of you, exhale to bring the knees back into the "frog" position. This counts as one rep.
- Complete 12 reps.
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Double Leg Lift
Elaine says that "this move is a killer! It will target the lowest, below-the-bellybutton abs." Some tips: "Keep your low back completely glued to the mat throughout this exercise, especially as you lower your legs; if you notice your back arching, don't lower your legs as low."
"If you have tight hip flexors and feel this in your hips, take a small bend in your knees and perform the move with bent knees. The lower you go, the harder — so you decide how low to go!"
- Lie on your back with your head and shoulders curled up and your hands interlaced behind your head, legs pointing straight up, squeezed together in turnout.
- Inhale to lower your legs down toward the floor, exhale to return to your starting position. This completes one rep.
- Complete 12 reps.
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Crisscross
Get ready for a six-pack! "This move tones your rectus abdominis (the six-pack muscles), as well as targeting the internal and external obliques," said Elaine. "As you rotate, think of pointing your opposite shoulder toward your opposite knee (as opposed to the elbow). Keep both shoulder blades off the mat throughout."
- Lie on your back with your head and shoulders curled up and your hands interlaced behind your head, legs in tabletop.
- Exhale to straighten your left leg as you rotate toward your right knee. Inhale through center to bring the leg back in, and then repeat on the other side. This completes one rep.
- Complete 12 reps.
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Mermaid Teaser
Another oblique burner, this sea siren move "challenges your coordination and balance," said Elaine. "The key to this move is to go slowly and breathe! Imagine a 'TA-DA' moment when you reach the top (think of lifting your chest proudly)."
A few more pointers: "To modify this move, you can bend your knees on the way up. This reduces the stress on the hips and low back. To advance, lift both arms up as you come into the move."
- Lie on your ride side with your right arm extended in front of you and your top arm up by your ear. Pitch your legs slightly forward and squeeze your inner thighs together.
- Inhale to prepare. As you exhale, roll onto your right glute while you lift your chest and legs.
- Reach your left arm toward your feet.
- Inhale to come back down the same way you come up, carefully lying back down on your side.
- Repeat on the second side. This completes one rep.
- Complete 12 reps.
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Side Plank Twist
Your whole side body and waist will get a strong burn from this one. "Make sure to keep lifting out of your bottom shoulder throughout the exercise," said Elaine. She suggests that "as you twist, imagine your waist is a wet washcloth and you're trying to squeeze every last drop out."
Tips for modifying or making it more challenging: "To modify, bend your top leg and create a 'kickstand' in front of your body to provide more support. To advance, hold a hand weight in your top hand (around 3-5 lbs.)."
- Start in a side forearm plank with your right forearm down, elbow directly below your right shoulder and left arm reaching up to the sky.
- Stagger your feet so that your left foot is in front of your right.
- Inhale to prepare. As you exhale, thread your left arm under your waist, allowing your hips to twist as you reach.
- Inhale to return to your starting position.
- Repeat on the other side. This completes one rep.
- Complete 12 reps.
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Be Fabulous
And that's it! You're all done. "Now celebrate your new, strong, fabulous core!" Complete infinite reps.