With summer on the way, everyone wants to get their abs into shape. According to Fabletics Master Jason Wimberly, creator of the “Wimberlean” workout, shares five crunch-free moves designed to sculpt and carve your core into the perfect six-pack.
1 – Plank Walkups (10-15 reps)
Start in a low plank, with elbows directly under your shoulders, palms on the floor, lifting through the shoulder blades and drawing in your belly button. Push up to a high plank one hand at a time, keeping the hips from rocking back and forth (place something on your lower back to test and make sure your hips are staying still). Return to your starting position, lowering one hand at a time, ending at the low plank position and holding for 30 seconds before repeating.
2 – Planks with Side Dips (10-15 reps)
Get into a low plank position again, and keep your feet together. Twist your entire lower body (from torso down) to the right, keeping your arms, shoulders and head still, legs and feet together. Hold for five seconds, then return to center. Repeat, twisting to the left. Twisting from right equals 1 rep. Try to twist your lower body much as possible with each twist.
3 – Plank Walkouts (10-15 reps)
Come into high plank position with hands directly under your shoulders. Walk your hands out as far as possible, without compromising your form. Squeeze all the way through your lats, draw in the belly button, and hold for 5 seconds at your lowest point. Walk hands back in, and repeat.
4 – High Plank Pikes (10-15 reps)
Start in high plank position. Exhale as you lift your hips to the sky (without sitting into your heels) and contract your core, making sure to keep your heels in the exact place they start. When you extend back out to your high plank, you may find yourself extending forward past your starting point. Consider it an added bonus sculpting your shoulders and biceps!
5 – Plank Twist with leg extension and dog split (10-15 reps, each side)
This is Jason’s all-time favorite workout move to create a smaller waistline with the added bonus of a booty lift
Start in your high plank position, and extend one leg straight out behind you, pointing your toe and reaching far without lifting your hips. Twist and contract as you bring your knee all the way to the opposite elbow with a big exhale. Extend your leg back out, and repeat 10-15 reps on each side.
FIT TIP – Still want more? Repeat this series three-five times, or add a side plank on your elbow for 30-60 seconds on each side as the finale. Planks are hard enough with four points of contact with the floor. A side plank has only two points of contact with the floor, so you’ll feel the burn fast. As you do a side plank, make sure your elbow is underneath your shoulder, and that you stay in one straight line.
BONUS – Watch the moves in action by clicking here.