How To Install Abs Brakes

You can barely commit to a monthly book club--how can you possibly dedicate a day or two each week to working just your core? Thankfully, there's no need.

With the help of Women's Health columnist Amy Dixon, group fitness manager for Equinox in Santa Monica, California, we put together a workout that hits major muscle groups and your core at the same time.

Go from one exercise to the next without rest; that's one circuit. Complete three circuits, resting for 45 seconds between each. Do the workout two or three nonconsecutive days a week.

1. Chest Press With Crunch

Works: core and chest

Grab a pair of 8- to 10-pound dumbbells and lie with your upper back on a Swiss ball, feet flat on the floor. Position the dumbbells over your shoulders. Press the weights straight up. Once your arms are straight, brace your abs and lift your shoulder blades off the ball. Pause, then lower back to start. Do 8 to 10 reps.

2. Lateral Raise With Rotation

Works: core and arms

Grab a pair of 5- to 8-pound dumbbells and stand with your feet hip-width apart. With your arms slightly bent, raise the weights until your arms are parallel to the floor. Rotate your torso to the right. Rotate back to the center and lower your arms. Repeat to the other side. That's 1 rep; do 6.

3. Lunging Crunch

Works: core and legs

Grab the rope attachment of a cable-pulley machine with both hands. Facing away from the machine, step forward until the cable is taut. Lunge forward with your left foot while crunching your shoulders toward your knees. Brace your abs and stand up. Do 8 to 10 reps per leg. No machine? Hold a dumbbell in front of your chest instead.

4. Pullup With Leg Raise

Works: core and upper body

Grab a pullup bar with an overhand grip. Cross your ankles behind you. Pull yourself up until your chin passes the bar. Pull your knees toward your chest, then lower them and return to start. Do up to 6 reps. Don't have access to a pullup bar? Brace your abs as you do 10 to 12 pushups. Place your feet on a Swiss ball if you have one.

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