This 10-minute routine from Prevention’s new Fit in 10: Slim and Strong—for Life! program will help you tone and strengthen your deepest core muscles for a flatter, firmer belly.
It combines highly effective Pilates work with essential corrective exercises to help you reactivate weak belly muscles quickly and gently. The result: a tight, toned core that will support your every move and reduce the risk of back pain.
(Women who tried the Fit in 10: Slim and Strong—for Life! plan transformed their bodies with 10 daily minutes of easy exercise. See their transformations and learn how you can get started today here.)
HOW TO DO IT
Perform each exercise for 20 seconds, and rest for 10 seconds as you transition to the next move. Do the circuit 4 times.
1. DEAD BUG TO REVERSE CRUNCH
Lie on your back with knees bent and feet flat on the floor. Pull belly to spine and press lower back into floor. Keeping that position, raise knees over hips and extend arms over chest.
Keeping back pressed into floor, extend left leg in front of you to a 2" hover and your right arm behind your head. Return to start and repeat on opposite side. Now, pull your belly in and lift your butt and hips a few inches off the floor to perform a reverse crunch. That's 1 rep.
2. WINDMILL
Lie on your back with your weight on your forearms, your knees bent and lifted over your hips in a tabletop position.
Leading with your knees, make a circle with your legs in a clockwise motion. When you return to the starting position, repeat the circle in the opposite direction.
3. AB TUCK
Sit on the floor with knees bent and feet flat, hands on floor beside hips. Lean torso back a few inches and lift feet off floor. This is starting position.
Engage abs, then extend legs and lower your torso closer to floor. Pause, then pull knees back to chest as you return to starting position.
4. BIRD DOG
Start on floor with your hands under shoulders and knees under hips.
Engage core and shift balance to left knee and right hand. In one movement, extend right leg back behind you and left arm out in front of you. Pause, then slowly release both back to starting position. That’s 1 rep. Immediately switch sides and perform with left leg and right arm. Continue alternating sides.
5. SIDE PLANK SWEEP
Start in forearm side plank on left arm, feet staggered, right arm extended over shoulder.
Sweep your arm down and under ribcage, rotating torso. Sweep right arm back to start. Continue for 20 seconds, then switch sides and repeat another 20 seconds.
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