Contributor: IFBB Bikini Pro Ashley Kaltwasser
Why it’s a hit: “This move works your entire midsection as well as your back. Plus, it helps improve grip strength since you’re fully hanging from the bar.”
- Grasp a pullup bar and hang with your arms and legs fully extended, feet off the floor.
- Contract your abs and raise both of your legs toward the bar, keeping them as straight as possible.
- Slowly lower your legs back to the start position and repeat the move.
Quick Tip: “Don’t swing your body as you raise and lower your feet toward the bar. Think of this as a slow, controlled movement.”
Contributor: Fitness Model Kathleen Tesori
Why it’s a Hit: “The double crunch works both the lower and upper abdominal muscles at the same time. Working the core helps to improve posture and keep your waistline looking tight.”
- Lie face-up on the floor with your legs fully extended.
- Place your hands behind your head with your fingertips touching and your elbows out to the sides.
- Bend your knees slightly and raise your legs about six inches off the floor. This is the start position.
- Slowly curl your upper body off the floor, lifting your shoulder blades as you raise your chest and shoulders toward the ceiling.
- Simultaneously bring your knees toward your torso to meet your elbows; hold briefly.
- Slowly return to the start position, keeping your feet off the floor.
Quick Tip: “To make this move more challenging, try placing a medicine ball between your legs as your complete the double crunch.”
Contributor: IFBB Fitness Pro Vanda Hadarean
Why it’s a Hit: “Planks are one of the best exercises to strengthen your entire core, which ultimately helps generate more power in every other exercise you do. In addition to this move, I also like to do a series of planks, rotating from front to side and back to front, which fully engages all of the core muscles.”
- Face away from wall in a pushup position with your feet up against the wall.
- Slowly walk your feet up wall until your body is parallel to the floor.
- Hold position for a one-count, then walk your feet back to floor. That’s one rep.
Quick Tip: “Don’t let your lower back sag as you come into plank—keep your abs tight and your feet, back, and head in one straight line.”