To freshen your at-home fitness routine, we’re here with a new 10-minute ab sequence to kick off 2021. With the help of the creator of The MWH Method for long lean lines, Melissa Wood-Tepperberg, we’re highlighting five moves to tighten and sculpt your core. Dial up Kourt’s beast mode playlist and enjoy the burn. Learn and watch the workout below.
Down Dog, Knee to Opposite Elbow
Pilates Crunch Extension
Sideline Leg Raises
The Move: Down Dog, Knee to Opposite Elbow
How to: When in down dog, lift your leg high, tap your right knee to right elbow, extend it back then cross your right knee to left elbow. Extend it back one more time then hold knee to nose for three seconds. Repeat 10 times.
The Move: Pilates Crunch Extension
How to: Lying on your back, fingertips behind your head, legs raised into tabletop position, hug knees in toward your chest, lifting hips an inch off the mat in a curl position. As you release your hips down, extend your legs long with your heels together, toes apart. Repeat 10 times.
The Move: Leg Scissors
How to: Lying on your back, left leg hovering an inch above the mat, right leg straight to the ceiling, lift up out of your head, neck, and shoulders. Grab the right leg and hug it in, staying lifted, then switch to left leg long, hugging left leg in. Repeat 10 times.
The Move: Modified Hundreds
How to: Lie on your back, raising legs into tabletop, knees open wide, heels and big toes pressing together. With your legs in a diamond shape, lift out of your head, neck, and shoulders, extending your arms long an inch above the mat. Pumping your arms vigorously, do 10 full breath cycles of five counts in through the nose and five counts out through the mouth.
The Move: Sideline Leg Raises
How to: Coming into a sideline position, rest your head in your hand. Head, hips, and heels are in one long plane. Plug the belly in, point your toes to lift the top leg, and then lift the bottom leg an inch above the mat with toes pointed. While keeping the bottom leg lifted, raise the top leg high, pointing your toes to lift then flexing your foot to lower and squeeze your heels together at the bottom. Repeat 10 times.
Melissa Wood-Tepperberg is a mom, digital entrepreneur, and founder of Melissa Wood Health, a business based on helping women learn to appreciate and love themselves through movement, meditation, and mindful eating. The MWH Method is a fitness philosophy that sculpts beautiful, long, lean lines throughout the entire body using precise, low-impact movements, now available on the Melissa Wood Health app. On top of the library of 200+ workouts, Melissa Wood Health also offers dance warmups, a cardio treadmill series, guided meditations, and pre/postnatal-friendly workouts.
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