6 AB Exercises to Tighten Your Core
1. Bird Dog
“This move focuses on lower back strength and balance. The first few reps may leave you feeling a little awkward and off balance, but the more you do them, the more control you’ll have.
A. Start on all fours with wrists below shoulders and knees below hips.
B. Extend left leg behind body without arching back. Hold for 10 seconds then return to start. Do 3 sets of 10 reps on each side.
2. Squat to Cross Body Twist
“We love this move because it’s a full-body burner! You’re engaging your biggest muscle groups (your glutes and legs) while firing up your core and strengthening your obliques.
A. Hold one medium-weight dumbbell on right shoulder and stand tall with feet hip-width distance apart.
B. Drive hips back and lower into a squat.
C. Push through heels to stand tall and twist torso bringing right elbow to meet left knee. Do 15 reps then switch sides. Repeat for 3 sets.
3. Woodchopper
“This is a strength and cardio move — double win.
A. Stand tall with feet hip-width apart and hold one medium-weight dumbbell to the outside of right hip.
B. Drive hips back and lower into a squat. This is the starting position.
C. Begin to stand tall, come on to ball of right foot and twist at torso to bring weight across chest and above left shoulders. Return to start. Do 3 sets of 15 reps on each side.
4. Hollow Body Hold
“Think about pulling your belly button down toward your spine instead of pushing your stomach out.
A. Start lying on back with arms and legs extended. Zip legs together and slowly lift arms, shoulders, and legs off floor while keeping the lower back pressing against the ground.
B. Hold for 10-20 seconds, then lower back to ground. Repeat 5 times.
5. Side Forearm Plank With Twist
“Adding a little rotational work forces you to engage more muscles than by simply holding a plank,” Clayton and Rees explain. “It’s a little sneaky extra credit for your abs”.
A. Start in side forearm plank on left side with right hand behind head.
B. Keep hips lifted and rotate torso toward floor to bring right elbow to ground. Do 3 sets of 10 reps on each side.
6. Downward Dog to Knee Hold
“This full-body move is a great way to increase your range of motion as well as give some extra love to your oblique muscles.
A. Start in a straight-arm plank position. Press hips up and back into downward dog. Lift right leg in air behind body.
B. Exhale and move into plank position and bring right knee to right elbow. Then press back into downward dog position. Do 3 sets of 10 reps on each side.
https://www.redbookmag.com/body/health-fitness/a50574/ab-workouts-for-women/
