Cross Knee Strike(01 of10)
Open Image ModalSide Abs Leg Lift(02 of10)
Open Image ModalThis move will challenge your balance and target your hip, glutes, and oblique muscles at the same time.How to do it: Start standing "on guard" and shift your weight to your right leg, turning your right heel slightly forward and keeping your knee soft. Keep just your left toes lightly touching the ground and extend your left arm up to the ceiling (keeping your hand in a fist). Lift your left leg up to hip height as you pull your left elbow down towards your hip. Lower left leg down to the ground and extend left arm back up to the ceiling, maintaining your balance on your right leg. Repeat 20 times with the left leg, 20 times with the right.Bonus tip: Think about "shortening" your left side as you pull your elbow and leg together to strengthen the contraction of your oblique muscles. (credit:Courtesy of Shape)
Bob And Weave Circle(03 of10)
Open Image ModalThe side-to-side circle motion of this move will have your abs contracting in all directions -- plus this plie position means your legs will be working hard too!How to do it: Start standing "on guard" and then step both feet wider than hip width apart, turning your toes out slightly. Bend both knees directly out over your toes, and lower your body straight down, keeping your shoulders over your hips, your back straight, and your abs pulled in. Holding this deep plie position with your legs, lean your upper body to the left, pressing your left shoulder down towards your left hip, keeping your arms up on guard and chest facing forward. Next, round your back and shoulders forward, scooping your abs in deeper towards your spine, and hips steady. Then come up and around to the right side, leaning your upper body to the right. Finish the move by bringing your upper body back to the middle, and straightening your spine, before repeating in the other direction. Do this 20 times in total, reversing sides each time.Bonus tip: Imagine you are tracing a circle with your upper body, and make sure to create a full circle on both sides with every rep. (credit:Courtesy of Shape)
Abs Jabs(04 of10)
Open Image ModalThe quick rotational movement of your body during these punches is a great way to work your abs, get your heart rate up, and help whittle away your waist.How to do it: Start standing on guard, facing the side, with your left foot forward. "Jab" your left arm by punching straight front, palm facing down, elbow out to the side, without locking the joint, then quickly return your arm back to on-guard position. Next, do a "cross" punch with your right arm: rotating your right hip forward and lifting your right heel off the ground, punching your right arm straight front, rotating fist palm down, bringing elbow out to the side, without locking the joint. Then "jab reach" your left arm up to the ceiling, keeping your hand in a fist, and then repeat the jab reach with your right arm, turning your right hip forward as you punch up. Put these four moves together as quickly as you can, and repeat the sequence 10 times in total on the left side, then 10 times on the right side.Bonus tip: Be sure to turn your hips and your heels into each punch. Your abs work to control the movements of your lower body and you will get more out of each move if you work the body as one unit. (credit:Courtesy of Shape)
Front Knee Strike(05 of10)
Open Image ModalSimilar to the cross knee, this front knee strike changes requires a little more balance and lot more twisting action from your abs.How to do it: Start standing on guard, with your right leg behind your body (your right heel off the floor), balancing on your left leg with your left knee slightly bent. Bend your right knee and draw it up in front of you, while you turn your upper body, slightly rounding your back, crossing your left elbow over the outside of your thigh. Hold for one count and then slowly lower, returning your right leg to start position. Repeat 20 times with the right leg, 20 times with the left.Bonus tip: Exhale forcefully as you cross your elbow to the outside of your knee and draw your abs in as tight as you can to help keep your balance. (credit:Courtesy of Shape)
Front Kick Tabletop(06 of10)
Open Image ModalThis move combines a little Pilates and a little kickboxing to really challenge your abs and arms.How to do it: Start sitting up on the ground with your knees bent, feet flat on the floor. Place both hands behind your hips on the floor, fingers pointing in towards your hips. Lift yourself a few inches up off the floor with your arms and bend your right knee into your chest, flexing your right foot and drawing your abs in tight. Next, push out through your right heel and extend your leg into a front kick (right leg should be level with your left) while you lift your hips up as high as you can, looking up at the ceiling with your eyes. Repeat 10 times with your right leg, 10 times with your left.Bonus tip: Avoid excess pressure on your wrists by focusing on pressing your palms and fingertips evenly into the ground and thinking about lifting your abs up and in as you move back and forth. (credit:Courtesy of Shape)
Cross Punch Roll Up(07 of10)
Open Image ModalAnother Pilates and kickboxing inspired move, this exercise adds an extra "punch" to the traditional Pilates Roll Up to work your entire abdominal wall and obliques at the same time.How to do it: Start lying on your back with your knees bent, feet flat on the floor about hip-width apart. Bring your arms into "on guard" and slowly start to round your spine as you sit up, rolling all the way up through your back. As you're rolling up, perform four cross punches across your body, alternating your right and left arm (by the last punch, you should be sitting all the way up, feet still flat against the floor). Bring arms back to on guard position, keep shoulders facing straight ahead, round your spine, draw your abs in tight and slowly roll back down to the floor. Repeat 10 times in total.Bonus tip: Breathe out every time you perform a cross punch as you're sitting up, and inhale as you lower back down to the floor. Be sure to keep your abs braced the entire time. (credit:Courtesy of Shape)
Back Kick Plank(08 of10)
Open Image ModalKick your basic plank up a notch with this move to tone your core, glutes, and arms.How to do it: Start on all fours with your hands under your shoulders and your knees under your hips. Keeping both arms extended (elbows soft) and pressed into the ground, extend your right leg back behind you and then bring the left back to meet it so that you are in a full plank pose (or the top of a push up position). Point your right foot off the floor and then bend your right knee into your chest, rounding slightly though your back and drawing your abs in tighter to lift your knee into your body. Next, flex your right foot as you press and extend your right leg behind you, into a back kick. Repeat 15 times on the right, 15 times on the left.Bonus tip: Be careful not to arch your back as you perform the back kick. Keep your abs tight and your arms strong to maintain a strong plank position (avoid allowing your hips to sag to the floor) during the leg movements. (credit:Courtesy of Shape)
Side Kick Plank(09 of10)
Open Image ModalThis side-lying plank kick will get your hips, glutes, and obliques firing in a major way.How to do it: Start lying on your right side with both knees bent and feet flexed. Prop your upper body up with your right elbow and bend your left arm into "on guard", both hands in fists. Keeping your hips stacked, lift your left leg up, bending your knee into the left elbow. Next, push out through your left heel and extend your leg into a side kick (at hip height) while you simultaneously lift your right hip up off the floor, pressing down through your right elbow and lifting up through your right side. Bend your left knee back into your elbow as you lower your right hip back to the floor. Repeat 15 times with the left leg, 15 times with the right.Bonus tip: Avoid straining your supporting shoulder by making sure your bottom elbow is lined up directly under the shoulder joint before lifting your hips off the floor. (credit:Courtesy of Shape)
Crescent Circle(10 of10)
Open Image Modal