Sure, toned abs [1] are great for swimsuit season, but having a strong core has benefits year-round, including improved posture and fewer aches and pains in your back [2]. And fortunately, working your core doesn't require a ton of time or equipment, so it's easy to fit some targeted exercises into your busy schedule.
POPSUGAR asked Barry's Bootcamp trainer Samantha Sanchez [3] — who teaches LIFT, a new 45-minute, non-treadmill class that's focussed on strength training and body composition — for easy ways to get your abdominal muscles firing in no time. Here are her five favourite exercises to keep your abs tightened and toned [4] all year long.
Reverse Crunch With Dumbbell Hold
- Lie on your back in a crunch position, with your legs bent at a 90-degree angle, as shown.
- Rather than keeping your arms down at your sides, hold one end of a medium to heavy dumbbell with both hands, and stretch your arms up and back, so the dumbbell hangs over or behind your head. The further back you hold the dumbbell, the more difficult the exercise will be.
- Keep your core tight as you drive your knees toward your chest, lifting your hips off the ground in the process. Return to the starting position.
- Complete three sets of 15 reps.
Blast Off Plank
- Start in a standard high plank, with your hands directly below your shoulders and your feet spread a bit wider than hip-width apart.
- Slowly bend your knees while simultaneously sending your hips down and back until your arms are fully extended in front of you. This will look much like a child's pose, but your knees should hover above the ground.
- Blast off into a high plank position, pushing into the tips of your toes.
- Complete three sets of 10 to 15 reps.
Bear Plank Shoulder Taps
- Start in a standard high plank, with your hands directly below your shoulders. Walk your knees in until they sit just below your hips.
- In this position, lift your right hand and tap your left shoulder, then return it to the ground. Do the same thing on the opposite side, lifting your left hand to tap your right shoulder, before putting it back on the ground. Keep your core stable to avoid movement in your hips.
- Complete three 30-second sets.