Women’s Health USA – September 2019

WOMEN’S HEALTH SEPTEMBER 2019

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P 22

Got one minute for core work? Got seven—or something in between? Personal trainer (and

bona fide ab queen) Kira Stokes, founder of the Stoked Method, has the moves for you. Start with

the first for 60 seconds, then stack on the others, in order, with each extra minute you have.

Not Long to Strong

HIGH PLANK

This essential lights up ever y

muscle in your body, so it ’s

the must-do, every time. Start

in pushup position, hands

under shoulders, body form-

ing a straight line from head

to heels. Brace your abs as if

someone is about to punch

your tum, then squeeze glutes

and hold.

MINUTE 1

HIP TIP CRUNCH

Create top-to-bottom tension: Lie faceup,

legs toward ceiling, hands behind head. Lift

hips off floor a s you crunch from torso (not

neck). Lower hips but don’t release; repeat.

DEADBUG

This builds the deep core muscles for stability.

Lie f ac eup, arms toward c eiling , legs up and

b ent 9 0 deg re e s. Enga ge abs and ke ep lower

back on floor as you extend right arm overhead

and lower left leg to floor. Hold, then alternate.

FULL ROLL-UP

Now it’s time for functional (IRL) move-

ment. Lie faceup, knees bent, feet on floor.

Extend arms forward and draw navel in to

lift torso one vertebra at a time. Slowly low-

er until shoulder blades touch floor; repeat.

BICYCLE CRUNCH

Ready to get your obliques in on the action?

Lie faceup, hands behind head, legs up and

bent 90 degrees. Enga ge abs a s you ex tend

right leg and twist torso left; alternate.

MINUTE 5

MINUTE 2 MINUTE 3

MINUTE 6

TABLETOP HEEL TAP

Blast those lower abs: Lie faceup, legs lifted

and bent 90 degrees, tailbone tucked. Slow-

ly lower heels to graze floor; pause, making

sure lower back stays on floor, then slowly

bring knees back over hips. Repeat.

QUADRUPED PLANK TAP

Top off with a position change to take some

pressure off your spine. S tar t on all fours,

back neutral, then lift knees off floor. Slowly

touch right hand to left knee; alternate.

MINUTE 4

MINUTE 7

WARM UP FITNESS