Transform Your Arms And Abs In 5 Moves
(Photos: Justin Steele)
These moves tighten and tone two areas you’ll want to show off when you hit the beach. Plus, your core will get stronger, giving you better balance—just in time for all that surfing and stand-up paddleboarding. Mahri Relin, founder of Body Conceptions studio in New York City, created this workout exclusively for SELF (based on her hot new Power Sculpt class).
You’ll Need: a 2- to 3-pound weight.
Do: one set of these moves three times a week. For a greater challenge, add 30 seconds of cardio, like high knees or jumping jacks, after each move.
Plus! See the moves in action.
INVERTED REACH (shown above)
Lie faceup, knees bent, feet hip-width apart, right hand behind head. Hold weight in left hand, elbow on floor at chest height. Squeeze knees together and extend right leg. Lift left shoulder and reach toward right knee, keeping chest open (as shown). Return to start for 1 rep. Do 15 reps. Switch sides; repeat.
Works obliques, arms
REACH & CROSS
Start on hands and knees, weight in right hand. Pull left knee to chest as you bring right elbow to knee. Swing leg back and up, reaching right hand toward left foot (as shown) for 1 rep. Do 15 reps. Switch sides; repeat.
Works abs, arms, glutes
Related: 6 Moves To Resize Your Butt and Thighs
ARM LIFT & LEG SWING
Start in a high plank, hands beneath shoulders, weight in right hand. Lift weight straight up to chest, elbow pointing out. Lower weight to floor. Swing right leg out to side, touching toes to floor (as shown). Return to start for 1 rep. Do 15 reps. Switch sides; repeat.
Works abs, shoulders, glutes, upper back
FROG CRUNCH
Lie faceup, legs together and 45 degrees off floor, arms extended overhead with weight in both hands. Bend knees and open legs, keeping feet together as you lift upper body and bring arms forward until weight is between knees (as shown). Return to start for 1 rep. Do 30 reps.
Works arms, abs
Related: 5 Simple Steps to Cellulite-Free Skin
PELVIC LIFT & HEEL TAP
Lie faceup, hands behind head, upper body slightly lifted. Lift legs to ceiling with weight between feet. Engage abs to lift butt and pelvis off floor. Return to start. Bend knees and lower feet to floor (as shown). Return to start again for 1 rep. Do 30 reps.
Works lower abs, hips, legs, glutes
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By SELF STAFFERS
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