You may have heard that abs are made in the kitchen, but a combo of eating right and working out is really the key to six-pack reality. Just ask Astrid Swan, NASM, master trainer at Barry’s Bootcamp in West Hollywood, California, pictured flashing her insane midsection here. “Having a strong core is the foundation for the rest of your body,” she explains. “When you train those muscles you are also strengthening your pelvis, lower back and hips, which will help with all other parts of training.” So yes, eat well, but if you need an ab workout to supplement your diet, try this killer routine from Swan. Perform the following circuit four times through, three times a week…
1. Side Plank with Leg Lift: Come onto right side, legs stacked on top of one another, right arm bent 90 degrees, forearm on the floor. Push body off the ground, bracing on bottom foot and right arm, lifting lift arm up in the air. Holding side plank, lift and lower top leg 15 times. Then switch sides.
2. Butterfly Sit-Ups: Come to floor lying on back. Place soles of feet touching one another, knees open out to sides. Bracing core, sit all the way up, touching the floor next to feet with your hands. Slowly lower back down. Repeat. Do 25 reps.
3. Jack Knife V-Split: Come to floor, legs extended out in front of you, arms extended overhead. Bracing core, sit up while simultaneously lifting and opening legs, and reaching arms between legs, slowly lower back down, but stop legs and feet slightly above the ground. Repeat. Do 15 reps.
4. Spider Plank: Come into plank position, hands on the ground stacked directly under shoulders legs extended behind you. Lift each hand and move it forward about a foot. Hold for 45 seconds.
5. Pendulum Drops: Come to floor, legs extended out in front of you, arms extended over chest, palms touching. Brace core and crunch up, lifting legs off the ground at the same time. Keeping legs touching and hands touching, reach arms to left while legs go towards the right. Bring them back to pass each other in the middle and then passing to the opposite directions. That’s one rep. Do 20 reps.
6. Reverse Burpee: Start lying on back, tuck knees in and roll hips up. Use the momentum of the roll and your abdominals to plant feet on the floor wider than hip width to spring up to a jump. Land and control the reverse order. That’s one rep. Do 15 reps.