Need to Flatten and Firm? We’ve Got the Moves For You

The core seems to be a tough spot to whittle down. Whether you are carrying a spare tire or you just don’t have that hourglass figure you envisioned, we have the moves to tone you up! A good core includes a strong back, so we picked moves that work both the front and the backside of the abdominal wall. Now, we do use a variety of equipment for these moves, but it’s well worth it. You can also sub out medicine balls with weights as you see fit!
What you need:

• stability ball
• medicine ball
• towel (hand towel size)

1. Fish Crunches: Lie down on your right side with your legs fully extended, your left foot should be stacked on top of your right foot. Use your right arm as a kickstand as you lift both your upper body and your legs off the ground. Try to get your body as close together as you can, really digging that hip into the ground. Don’t push off your right hand, use your core to bring your upper half to your lower half. Do as many fish crunches as you can for 30 seconds, then switch sides.

2. Ball Pass Crunch: Lie down flat on your back and place a stability ball between your feet. Reach your arms out behind your head. Simultaneously lift your legs with the stability ball and your upper body. Only your butt and lower back should be in contact with the floor. Reach for the ball and take it from between your feet to in your hands. Hold the ball above your head as you lower your whole body back to the ground. Now reverse the movement, crunching upwards and passing the ball from your hands to your feet. See how many passes you can get in 60 seconds. The key here is to engage your core in the movement rather than swinging your upper and lower body to meet in the middle. Keep control of your movement and slow your pace if you feel like you are losing control

3. Ab Cyclones: Lie flat on your back with your hands down at your sides, palms down. For extra comfort, you can place them underneath you, between your butt and lower back. Keeping your legs straight, raise them up until they form a 90-degree angle with your upper body. Drop them down and to your left, keeping your legs straight the entire time. Now rotate them to the center, straight in front of you about 6 inches off the floor. Swoop them to your right side, keeping the same hovering distance from the floor. Pull them back to  that 90-degree angle. That’s one rep. Do as many as you can in 30 seconds and then switch rotations.
Note: If your lower back starts to arch and is no longer touching the ground, bend your knees and do not drop your legs as low.

4. Boat Pose: Have a seat on the ground with your knees bent and your feet flat on the floor. Lean your upper body back to about a 45-degree angle. Keep your back straight and your shoulders relaxed. Pick your feet up off the floor and try to extend your legs so they are straight. Extend the arms so your hands graze the sides of your knees. Hold this pose for 60 seconds. For an added challenge pulse your arms up and down.

5. Sliding Pikes: Find a smooth surface and get into forearm plank position, placing a towel under your toes. If your elbows are sore or sensitive, pop up to a push up position. Your back should be straight and aligned with your head and toes. Slide your feet towards your elbows as you lift your hips up to the ceiling. Keep your knees straight. Slide back out to starting position. See how many times you can slide in and out in 60 seconds.

6. Ski Abs with Towel: Again, find a smooth surface and get into forearm plank position, placing a towel under your toes. If your elbows are sore or sensitive, pop up to a push up position. Your back should be straight and aligned with your head and toes. Slide your feet up in to your right elbow. Your knees should naturally bend. Try getting your left knee to the right elbow. Feel the twist throughout your torso. Slide your feet back to start position and then reverse the movement. Tuck your right knee into your left elbow this time. That’s one rep. See how many ski abs you can do in 60 seconds.

7. Golf Swings: Stand tall holding a medicine ball, feet about hip-width apart. Keeping your hips squared in front of you, raise the medicine ball above your left shoulder–isolate the twist to your upper torso. Slowly lower your arms through your center and raise it up to your right side. Take your time on this exercise. Really focus on isolating the torso. Do as many swings as you can in 60 seconds.