The Workout You Need if You Want Sexy, Lean Abs—FOR LIFE
There's a better way: first, thinking bigger, broader; then smarter, streamlined. This workout delivers both—and fast. Simply replace one of your weekly strength workouts with this routine. Perform a set of each exercise without resting between moves. After the last move, rest one minute. That's one circuit. Do three total.
Exercise 1 Feet-Elevated Alternating Dumbbell Press
Lie
on a bench holding a pair of dumbbells next to your chest, elbows bent
and palms facing up; raise your feet so your hips and knees are bent 90
degrees (A). Brace your core and press the right weight toward the ceiling, fully extending your arm (B). Slowly lower back to start, then repeat on the left side. That's one rep. Do eight.
Exercise 2: Overhead Alternating Reverse Lunge with Saxon Side Bend
Extend a pair of dumbbells directly overhead, palms facing in and feet shoulder-width apart (A). Keeping a tight core and straight back, step your left foot back and lower into a lunge (B); from there, lean your upper body to the right, keeping your arms straight (C). Reverse the movement to return to start. That's one rep. Do eight, then repeat on the left side.
Exercise 3: Medicine Ball Transfer
Grab a medicine ball with both hands, and lie faceup, arms extended beyond your head and legs perpendicular to the floor (A). Keeping your arms straight, lift your shoulders off the floor and place the ball between your feet (B). Slowly lower your legs to the floor (C). Reverse the movement, lifting the ball with your legs to grab it with your hands, to return to start. That's one rep. Do 12.
Exercise 4: Offset Step-Up and Press
Hold a dumbbell just above your right shoulder, elbow bent and palm facing in, and place your left foot on a tall box (A).
In one movement, press through your left heel to step onto the box,
raise your right knee in front of you, and press the weight overhead (B). Reverse the movement to return to start. That's one rep. Do eight, then switch sides and repeat.
Exercise 5: Single-Leg Straight-Leg Deadlift and Row
Hold
a dumbbell in your right hand, and raise your right foot slightly
behind you, then hinge forward, letting the weight hang directly under
your shoulder as you lower your torso and raise your right leg until
both are parallel to the floor (A). Row the dumbbell to your side (B); pause, then slowly lower. That's one rep. Do eight, then switch sides and repeat.
Exercise 6: Weighted Half-Wipers
Lie
faceup with your legs perpendicular to the floor and a medicine ball
between your feet, your right hand extending a dumbbell above your
chest (A). Keeping your legs and arm straight, lower your legs to the left as you lower the dumbbell to the right (B). Reverse the movement to return to start. That's one rep. Do 10, then switch sides and repeat.
