If I’m not working out, I’m probably programming or trying new exercises for my clients, which means I personally test out a lot of workouts and mobility exercises before offering them.
One that has blown my mind lately and is looking forward to continuing with is a five-move ab workout that also combines with a hip release exercise for those who sit for long periods of time. It develops core strength while stretching and strengthening the hip flexors.
You don’t need much other than dumbbells if you want to make the exercises more challenging, and one of the best yoga mats for better joint comfort. You’ll be sitting all over the place, so you can place a towel or pillow under your butt, but this may make it difficult to balance. If you decide to add weight, hold the dumbbell with both hands.
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Watch: 5-Move Abs and Thighs Workout
The program includes five movements that you will perform in a row before resting. Start by performing each movement for 10 seconds, then take a 30-second rest after completing the first round of movements.
For the next round, perform each movement consecutively for 20 seconds with a 20-second rest after that. For the third round, work for 30 seconds each, then rest for 10 seconds. Finally, work for exactly 40 seconds.
If you’re a sadist like me, work your way back down the ladder, starting at 40 seconds, then moving down to 30, 20, and 10.
1. Lean back
Master class on quadriceps, core and hip flexors. The back bend requires stability and strength to control the movement from start to finish. Start by kneeling on your mat; I recommend a little cushioning under the knees if the mat isn’t enough.
Tighten your stomach as if someone is about to punch you and sit straight across your torso. Slowly lean back, pressing your knees to the mat (toes may or may not be tucked); try to keep your spine straight and look forward.
As you bend over, raise your arms above your head. Once you have reached back as far as you can, pause, then rise to a sitting position, lowering your arms to your sides. Focus on slow movements and engage your core to give power to the movement.
2. Crunch entries and exits
You will naturally feel this movement in your hips, but try not to let your hip flexors take over. If you don’t feel anything in your abs, you need to focus more on engaging your core and gently bending your knees.
Lie on your back, bend your knees and place your feet on the mat. Place your fingertips slightly behind your head. Lift your upper back and head off the mat, tightening your stomach and directing your gaze forward. Hold this position with your elbows back and chest open, then extend your legs away from you and hover over the mat. Try to press your lower back into the mat.
This may be enough, but if you want to try outs and outs, raise your legs high in the air, then spread them wide and hover just above the mat. Return to center and continue moving your legs in and out.
3. Twisting curls
Maintain the twisting position with your upper body. Then extend both legs away from you, either resting on the mat for extra support or hovering over the mat for a more challenging challenge. With one leg, bend your knee and pull it towards you, then extend it into the air above your head. Bend your knee again, tucking your heel toward your buttock, then extend your leg away from you again to the starting position.
Halfway through the allotted time, switch sides, or if you plan to do the workout from bottom to top and back down again, perform on only one side and switch sides as you change times.
4. Wide leg lifts.
Start in a sitting position with your legs wide apart. If you have tight hamstrings, you can bend your knees slightly or sit on the edge of a block or book to lift your pelvis.
Place your hands on the mat on either side of your thighs or between your legs. With control and control over your torso, lift your legs into the air as high as possible. Pause, then slowly lower them. If this seems too difficult, focus on lifting one leg at a time.
5. Reverse countertop
While this exercise technically focuses on strengthening the arms and shoulders, it also requires strong core engagement to protect the lower back, as well as lengthening the hips and engaging the glutes.
Start sitting with your hands directly behind your hips, fingers pointing toward your body. Bend your knees, place your feet on the mat and look forward. Press into your arms and legs to lift your hips into the air, creating a straight line between your knees and shoulders and aiming to position your body on the table.
Squeeze your buttocks and lengthen your hips, keeping your chin tucked and your gaze straight. Hold for a moment, then lower your buttocks slowly and in a controlled manner.
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