FAB ABS - Self

FAB

ABS

ZING YOUR ABS THE

QUICKIE

There's a reason Brooklyn BodyBurn is the go-to workout for celebs and models: The studio's routines force your abs to work the entire time. Feeling the burn? The moves are easy to modify.

YOUR TRAINER Tracy Carlinsky, founder of Brooklyn BodyBurn, a studio with two locations in New York City YOU'LL NEED a wall, plus some space to move. Put on nonmarking sneakers. DO the routine twice, switching sides for moves 1 and 3, four times a week.

1

RUNNER'S LUNGE

Works core, butt, quads Stand with back about 3 feet from wall. Lift right leg and place toes on wall. Bend left knee deeply and extend arms. Twist torso left, bringing right hand to left foot (as shown). Turn back to center and straighten front leg over 4 counts. Continue for 2 minutes. (Make it easier: Don't twist.)

2

WALL PUSH-UP

Works arms, chest, back, core, quads Kneel with back to wall, hands on floor slightly wider than shoulder-width apart. One at a time, place feet on wall slightly higher than shoulders (as shown). Hold for 30 seconds, then do push-ups for 30 seconds, keeping arms close to body. (Make it easier: Place feet on floor.)

3

WALL SIT

Works core, butt, quads Sit with back against wall, knees bent 90 degrees. Lift and extend right leg at hip level (as shown). Hold for 30 seconds; then pulse left leg for 30 seconds. (Make it easier: Lower leg for pulses.)

CORE POWER

Medicine balls are one of the best tools at the gym for working your abs. Pick one up and try this creative routine--as you'll discover, the simple tool is actually a full-body toner.

YOUR TRAINER Lauren Williams, head coach at Tone House, a sports performance gym in New York City YOU'LL NEED a ball that's heavy enough to challenge you. Try a 10-pounder. DO this circuit three times a week. Aim for three full rounds.

1

SIDE LUNGE

Works shoulders, arms, legs Start with feet hip-width apart, holding ball at chest height. Extend ball forward. Pull ball into chest while stepping into a deep side lunge to right (as shown). Return to start, extending ball forward. Repeat on opposite side for 1 rep. Do 12 reps.

2

CRISSCROSS

Works shoulders, core Start in a high plank with feet balanced on medicine ball and shoulders over wrists. Pull right knee to left elbow (as shown). Return to start and switch sides for 1 rep. Do 12 reps.

3

T WISTER

Works arms, core, legs Stand with feet hip-width apart, ball extended at chest level. Step right leg back into a lunge, knees bent 90 degrees (as shown). Twist upper body 45 degrees to left. Return to start. Repeat on opposite side for 1 rep. Do 12 reps.

4

KICK-BACK

Works butt, legs Stand with feet together, holding ball. Lift right foot until thigh is parallel to floor and press ball overhead (as shown). Pull ball to chest, sliding elbows down sides. Lower ball to floor while slowly extending and straightening right leg back to hip height. Return to start for 1 rep. Do 12 reps, then switch sides.

5

SWING SLAM

Works shoulders, back, core Stand with feet hipwidth apart, holding ball in front of you. Quickly swing ball toward right hip and then circle it around head (as shown). Release ball, slamming it between your feet. Catch ball when it bounces off floor. Return to start and repeat to left for 1 rep. Do 12 reps.

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