5-Move Arm and Ab Workout

SELF
by SELF
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5-Move Arm and Ab Workout

These moves tighten and tone two areas you’ll want to show off when you hit the beach. Plus, your core will get stronger, giving you better balance. Mahri Relin, founder of Body Conceptions studio in New York City, created this workout exclusively for SELF (based on her hot new Power Sculpt class).

You’ll Need: a 2- to 3-pound weight.

Do: one set of these moves three times a week. For a greater challenge, add 30 seconds of cardio, like high knees or jumping jacks, after each move.

Plus: See the moves in action.

Inverted Reach

inverted reach

Lie faceup, knees bent, feet hip-width apart, right hand behind head. Hold weight in left hand, elbow on floor at chest height. Squeeze knees together and extend right leg. Lift left shoulder and reach toward right knee, keeping chest open (as shown). Return to start for 1 rep. Do 15 reps. Switch sides; repeat.

Works obliques, arms

Reach & Cross

reach and cross

Start on hands and knees, weight in right hand. Pull left knee to chest as you bring right elbow to knee. Swing leg back and up, reaching right hand toward left foot (as shown) for 1 rep. Do 15 reps. Switch sides; repeat.

Works abs, arms, glutes

Arm Lift & Leg Swing

arm lift and leg swing

Start in a high plank, hands beneath shoulders, weight in right hand. Lift weight straight up to chest, elbow pointing out. Lower weight to floor. Swing right leg out to side, touching toes to floor (as shown). Return to start for 1 rep. Do 15 reps. Switch sides; repeat.

Works abs, shoulders, glutes, upper back

Frog Crunch

frog crunch

Lie faceup, legs together and 45 degrees off floor, arms extended overhead with weight in both hands. Bend knees and open legs, keeping feet together as you lift upper body and bring arms forward until weight is between knees (as shown). Return to start for 1 rep. Do 30 reps.

Works arms, abs

Pelvic Lift & Heel Tap

pelvic lift and heel tap

Lie faceup, hands behind head, upper body slightly lifted. Lift legs to ceiling with weight between feet. Engage abs to lift butt and pelvis off floor. Return to start. Bend knees and lower feet to floor (as shown). Return to start again for 1 rep. Do 30 reps.

Works lower abs, hips, legs, glutes

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SELF
SELF

SELF.com is the ultimate wellness resource and community. We recognize that wellness is as much about self-expression and self-esteem as it is about exercise and nutrition; that it’s not an all-or-nothing lifestyle; and that every person’s individual goals for healthy living are different, and that’s OK. We’re here to celebrate, motivate, support, inform and entertain you—and make you laugh, too. Join the conversation and catch the latest SELF news, recipes, advice, laughs and more on FacebookInstagram and Twitter.

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One response to “5-Move Arm and Ab Workout”

  1. Kelsey Galang says:

    The last picture of the pelvic lift & heel tap shows an extreme curve in the lower back. In order to avoid lower back pain, one should really try to keep the back completely flat to the floor by drawing the belly button down toward the floor (engaging the abs!). This way the exercise can still work the muscles it’s supposed to, the abs are engaged keeping the back flat against the floor and preventing any additional lower back pain.

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