Week Two of Well+Good’s (Re)New Year Challenge is here! For this first workout, Amanda Kloots, founder of The Rope and The Dance, is living up to her rep as one of the most-hardcore trainers in New York City by sharing an abs-centric routine.
“Think of your core as the center of your being,” she says. “[If] your center isn’t strong, you have nothing to radiate from. I was a professional dancer for 16 years, and they have beautiful, long, strong bodies, and they never use any weights. You’re not lifting anything. You’re just using your own body, and your body is so powerful.”
Scroll down to see the handful of abs moves Amanda Kloots swears by to tone her mid-section and strengthen her core.
Abs for days
For this workout, you’ll need some space in your home to get sweaty. Do 3 sets, performing each move for 1 minute before moving directly on to the next. If the move has a right and left side, do each side for 30 seconds.
1. Alternating lunge reach
Start standing with feet slightly wider than shoulder width, arms at sides. Reach diagonally with right arm toward left ankle, raising your left arm on the opposite diagonal behind you. At the same time, bend at the left knee and shift your weight into the heel of that foot. Return to stand; repeat on opposite side for one rep.
2. Diagonal leg pull
Start standing with feet slightly wider than shoulder width, arms at sides. Reach both arms up over right shoulder while rotating torso toward right side. Simultaneously lift left knee up while bringing your arms down like you’re trying to touch your left knee to right elbow, wringing out your core in the process. Continue for 30 seconds; repeat on opposite side.3. Plank elbow tap
Start in high plank with shoulders directly over wrists. Draw in right knee, keeping toe pointed, tap left tricep, then right tricep. Continue alternating between triceps for 30 seconds. Repeat with opposite leg.
4. Step out plank
Start in high plank with shoulders directly over wrists. Keeping hips square to floor and engaging your core, step right foot out six inches, then left foot out six inches. Bring both feet back to start for one rep. Continue for 30 seconds.
5. Kneeling oblique bend
Start kneeling with hands behind head, elbows framing ears. Engage your core. Bend only at the waist to the right as far as possible. Return to start. Continue for 30 seconds; repeat on opposite side.