The Power Abs Workout

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.

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 your waist and improve your posture," says Alexandra White, a co-owner of Jumping Frog Pilates in Tenafly, New Jersey, who supplied the six turbo toners on the next page. Grab a yoga mat and do the circuit twice, three days a week on alternating days. Then flash that superfly center!


Watch the workout video

Clamp

How to do the 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.

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.

Skinny Dip 

Targets back, abs, obliques, and butt

• Lie on floor on left side, propped up on left forearm, knees bent 90 degrees and toes pointed behind you; extend right arm overhead.
• Lift hips off floor, then raise bent right leg a few feet. MAKE IT EASIER: Keep knees together.
• Keeping right leg lifted, dip hip to floor.
• Do 10 to 12 reps. Switch sides and repeat.

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.