Pellau Magazine: The Power Abs Workout

2:30 PM | Posted by Pellau | Edit Post

Firm your deep ab muscles to shrink your waist, improve your posture, and gain more confidence. Do this circuit workout twice, three days a week, for a stronger core.By Jenna Autuori-Dedic

Absolute Power

Flat abs and killer confidence have one thing in common: a hard core. That's because the muscles that make up your middle dictate not only how you rock a sports bra but also whether you stand tall and pack a punch in kickboxing class. "Firming the deep ab muscles is the fastest way to shrink yourwaist and improve your posture," says Alexandra White, a co-owner of Jumping FrogPilates in Tenafly, New Jersey, who supplied the six turbo toners on the next page. Grab ayoga mat and do the circuit twice, three days a week on alternating days. Then flash that superfly center!

Clamp

Targets back, abs, obliques, inner thighs, and outer thighs

Lie faceup on floor with arms and legs extended upward; lift head, neck, and shoulders off floor.
Simultaneously lower arms out to sides and open legs 45 degrees, keeping shoulders and chest lifted throughout.
Return to start, squeezing palms together and legs together.
Do 10 to 12 reps.

Wiper Plank

Targets back, abs, obliques, butt, and legs

Start on floor in plank position, balancing on forearms and toes, elbows directly under shoulders. Clasp hands together.
Lift right leg behind you as high as you can, then lower it without touching toes to floor and bring it out to right side.
Return right leg to center, then repeat without touching toes to floor.
Do 10 to 12 reps. Switch legs and repeat.

Sprinkler

Targets back, abs, and obliques

Sit on floor with legs extended, thighs together and feet flexed; tilt torso back 45 degrees and extend arms out to sides, palms facing forward.
Rotate torso to right, sweeping left arm across body to tap left palm to right palm.
Return to start, then repeat to left to complete 1 rep.
Do 10 to 12 reps.

Twister

Targets shoulders, back, abs, obliques, and hamstrings

Stand with feet hip-width apart, elbows bent out to sides and hands touching behind head; keeping back flat, hinge forward from hips so that upper body is parallel to floor.
Rotate torso to face right. Pause, return to center, pause again, then rotate to left to complete 1 rep.
Do 10 to 12 reps.

Jackknife

Targets shoulders, back, abs, obliques, and legs

Stand with feet shoulder-width apart, arms extended overhead; lift right leg about a foot off floor, toes pointed.
Hinge forward from hips and reach hands to toes.
Keeping right foot lifted and back flat throughout, straighten up to standing start position as you lift arms overhead, then place right foot on floor.
Switch sides and repeat. Do 10 to 12 reps, alternating sides.