A Gabby Reece Workout

Abs are on everyone's "need to work on" list. "I want to have cut abs," is a phrase I hear all the time. Well, you can with the right exercises. But don't forget about the rest of your core.

Let's break down what your abs and your core consist of. Your core muscles extend from under your neck line all the way down to the mid-part of your thigh. Seriously, they are not just the muscles between your chest and bikini line. Those are your abs.

This distinction is important because the core represents the area that coordinates movement patterns, protects you during movement, and yes, looks hot in a summer bikini. Just doing hundreds of crunches will not give you sexy abs because a regular crunch is not how we move in real life. You engage your entire core for everyday movement in life as well as when performing more rigorous exercise.

Keep in mind that these moves alone will not flatten and strengthen your belly without proper nutrition and cardiovascular exercise. A lot of us have abdominal muscles that are lurking below the surface of extra body fat we need to lose. So, it is imperative to attack this from all sides: smart exercise, proper nutrition, and minimizing stress. (Lack of sleep and heavy stress can pack on the pounds in the mid-section.

You want your core to be activated and ready to go once you begin any movement -- from running to taking groceries out of your car. These exercises will help strengthen your core, neck, and abs as well as improve your balance in motion -- and they're easy to modify for your fitness level.

1) Standing Ballet Side Crunch (with or without weight)
Stand with arms up away from your hips, slide one leg out to the side, slowly raise the leg until your knee is at your hip, lower back down and repeat. Squeeze your belly at the top of the move.

Tip: Add a weight to the opposite arm to work your shoulders as well. This move forces you to balance while in motion, and it works your glutes at the same time.























2) Standing Knee Front Crunch with Weight
Stand with one arm to the side holding a small weight and one arm straight out in front. Raise the knee that is in front of straight arm and contract your stomach. Repeat for desired repetitions, then switch legs. Modify by only lifting your knee as high as you can.

Tip: Stay in control and don't rush the move up and down for maximum benefit.

3) Standing Elbow to Knee Crunch
Stand with one arm behind your head, raise the opposite leg and try to touch elbow to knee. Return to beginning position and repeat with opposite arm and leg. This crunch is great for balance!

Tip: Make sure you don't pull on your neck and head, but fold and squeeze from your belly.




4) Plank
Lay face down on the floor, resting on your forearms and toes. Raise your torso off the ground, hands should be clasped in a fist position and back flat. Slowly raise one leg off the ground until you are in straight line. Lower back down and switch legs. To modify this move simply bring knees to the ground and rest on your shins.

Tip: Do this one for time rather than reps. Start out holding it for 15 seconds and see if you can work up to a minute. Make sure to keep your spine angle straight (head, neck, and lower back), and don't let your lower back sag.













5) Spiderman
Place hands and feet flat on the floor with your butt in the air. Slowly lift one leg off the floor until you are in a straight line. Lower that same leg bringing your knee in to touch your elbow; bring foot back to original position and repeat move with opposite leg. Modify by only bringing your knee partially in.

Tip: Stretch through the first move like a yoga exercise, then rock forward and bring your knee to your elbow using your core; extend back out pushing through your hands and squeezing your butt.

6) Good Old-Fashioned Sit-up
Lie on ground, and slide feet flat on the floor until your knees are bent. Place palms of hands under your head for support. Contract stomach and gently lift head and torso up, pause, and lower back down slowly.

Tip: Do not pull your head up (strains the neck), and only go up as safely as your tummy can bring you. To make it easier, straighten out your legs.

7) Leg Raises (or Supported Leg Raises)
Lie flat on the ground, place hands out to your sides, tighten your stomach and raise legs up to vertical. Hold for 1 second then lower back down using your stomach muscles to control the speed. To support your back, slide your hands under your glutes.

Tip: Control your tempo and if you can only do 3 the first day, great. Good form and safety are key. These are wonderful for your lower belly.

8) On-side Oblique Crunch
Lay on your side with knees bent, arm closest to the floor straight out in front of you and your other arm behind your head. Curl your upper body up toward your feet while raising legs. Lower to start and repeat. Activate the move with the idea that you are trying to squeeze your ribs to your hips.

Tip: After the other moves this will feel like a gift. Make sure to squeeze your oblique (side tummy area) and DO NOT jerk your neck or head.

9) Straight Arm Overhead Bend
Stand with arms straight over your head, slowly lean to one side contracting your abs. Hold for a few seconds. Stretch up to the start, and then bend toward the other side. Repeat.

Tip: This move is about keeping the length in the body. Take your time, and breath through this exercise. Think about lengthening your waist from both sides as you bend over.



10) 1 Leg Touch Crunch
Lie on ground, raise one leg straight up towards ceiling. Clasp hands together and reach up, pulsing up towards feet. Lower back down slowly and repeat.

Tip: Fight the urge to pull your head and neck. Concentrate on great form and just reach towards your feet, using your stomach muscles, as high as you can.


11) Open Leg Pulse
Lie on ground, bring legs in so feet touch each other flat, knees out to the side. Clasp hands together straight over your stomach, lift head slightly and pulse hands towards feet. Try to make your head, neck and belly all move as one towards the wall.

Tip: Give your abs nice, controlled squeezes and and lower yourself under control. This way you will be working the muscle from top to bottom of the move and strengthening your neck as well.



12) Swivel Heel Touch
Lie on ground, feet flat on the floor. Lift head and torso off the ground and swivel side to side with straight arms touching each heel. As you touch your heals from side to side think about being as long in your body as you can and then folding over to reach. Squeeze those oblique's and continue to be diligent about your neck. 

Tip: Our heads are heavy so by the time you get here you neck will be a little fatigued. A great trick someone showed me was to push your tongue to the roof of your mouth before beginning the exercise and it will activate your neck muscles to help support your head.

Give these moves a try and modify them where you need to. Remember you will get more out of the moves by controlling your tempo and having good form then just mindlessly flowing through each exercise. Talk to those muscles during the exercises and ask them to work. You will be creating a mind-body connection by focusing on what you are doing.

You can do these anywhere, so why not start today? Good luck!