Here’s something scary to think about: Bathing suit season is just a bit more than two months away. We turned to local personal trainer Ana Browne to get our abs into tip-top shape by demonstrating four one-of-a-kind core exercises to incorporate into our workouts. And you can trust they’ll work—Browne competes in national bikini-body competitions.
Windshield Wipers x 3 sets of 1 minute
Lie down on a yoga mat holding two dumbbells over your chest. Raise and extend legs so your body forms an L-shape. Slowly shift your legs from left to right, mimicking windshield wipers. Perform for 1 minute.
Beginner: Perform without dumbbells and place hands off to side with palms down.
Intermediate: Hold two medium-weight dumbbells for 1 minute.
Advanced: Aim for feet to touch the floor when tapping side to side for 2 minutes.
2) Penguin Taps x 4 sets of 25
Lie down on yoga mat with palms facing up and at your sides. Keep knees bent and heels close to your bum. Lift shoulders and head midway off the mat and reach your fingers toward your toes by bending side to side. Left and right tap is 1 rep.
Beginner: Perform 3 sets of 10 (left/right) = 1 set.
Intermediate: Perform for time instead = 3 minutes.
Advanced: Hold 3- to 5-pound dumbbells while executing sets.
3) In and Outs x 3 sets of 1 minute
Start in pushup position. In an explosive motion, spread your feet apart like you would in a jumping jack, then jump feet back together. Repeat for 1 minute.
Beginner: Perform for 20 to 30 seconds at a time while holding a modified pushup position on a bench.
Intermediate: Perform on your elbows.
Advanced: Perform with your hands on a stability ball.
4) Side Plank With Torso Rotation
Start in side plank position with your arm extended and holding your body up. Bring your free arm across the body and tap the opposite side of the waist. Bring free hand back over head and repeat for desired time. Switch sides and repeat.
Beginner: Perform while side planking on your elbow
Intermediate: Perform on a bench.
Advanced: Perform using a 5- to 10-pound dumbbell and on stability ball.
Photographs courtesy of Ana Browne.
Are you a Washington-based personal trainer with a great workout? Send it to email@example.com and it could be featured in our Fit-Check series!