The best arm and abs workouts taught by trainers

plank shoulder tap

Why I’m impressed: “This is one of my favorite counter-rotation movements, and it puts a lot of stress on your obliques and upper abs to stabilize your body,” says Wilson. “If you’re doing it correctly, you shouldn’t be moving anything but your arms while doing each rep. You’ll feel the burn right away.” Added bonus: This will help you do this without putting unnecessary pressure on your spine. A great way to increase rotational strength.

good: whole body

Method:

Start in a high plank position with your shoulders stacked over your wrists and your feet slightly wider than hip-width apart.

Without rotating your body or swinging your hips from side to side, touch your left shoulder with your right hand.

Lower your right hand and move to the plank starting position.

Repeat on the other side. That’s 1 rep.

2

seated crossbody punch

Why I’m impressed: “This movement is a great test of core stability and serves as an intense strength and cardio burnout,” Kogel says. When you’re ready to level up, Kogel also suggests adding light or medium dumbbells to level up your jab.

Method:

Sit on the edge of a chair with your feet flat on the ground and shoulders slightly apart.

Raise your arms and make fists in front of your face.

Twist to the right and extend your left arm forward as you twist.

Pull your left elbow back and return to the starting position.

Repeat the punching motion with your right arm towards the left. That’s 1 rep. Complete 20.

3

side plate

Why I’m impressed: This is one of Kogel’s favorite moves, and there’s a reason why. She explains that it’s a great exercise to not only activate your core and stabilize your shoulders, but also to minimize stress on your back. “This movement helps improve balance and reduce the risk of back injuries.”

Method:

Lie on your left side with your left forearm on the floor parallel to the top of your mat, elbow under your shoulder, right hand on your hip, legs straight and feet together.

Tighten your core and lift your hips off the floor, forming a straight line from your head to your feet. Hold that position for 20 seconds. Repeat on the other side.

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Four

triceps dips

Why I’m impressed: Dips work your entire core and target your triceps. “If you don’t have core strength, you won’t be able to do half as many dips as you can if you work your arms and abs together,” says Kogel.

Method:

Sit on the edge of a chair with your back straight and tall, feet shoulder-width apart and flat on the ground.

Grasp the seat at the front end of the chair. Get off the chair and move forward until you can support yourself only with your arms.

Keeping your back flat and core engaged, slowly bend your elbows toward your lower body until your arms are parallel to the floor.

Push yourself back up to the starting position and reverse the movement. That’s 1 rep. Complete 10.

Five

Lower your legs alternately

Why I’m impressed: “This dynamic movement helps improve hip mobility and stability while strengthening your core and external obliques,” says Kogel. It also activates your lower abdominal muscles, she adds.

Method:

Lie on your back with your arms at your sides, heels on your hips, and legs straight in the air. (The torso and legs should form an “L” shape.)

Slowly lower your right leg and lift it off the floor.

Start by tightening your core and lifting your right leg back.

Repeat the same with your left leg. That’s 1 rep. Complete 10.

6

Kettlebell Seated Overhead Press

Why I’m impressed: According to Kansky, this move takes your legs out of the equation and requires you to work your hips, core, and upper body. You’ll also notice that stretching the kettlebell over her head works your triceps, she adds.

Method:

Sit with your legs outstretched, your butt on the ground, your back straight, a kettlebell in each hand, arms bent, elbows squinted, palms facing in, and weights on your upper arms.

Inhale and, in one motion, move your palms away from your body and press the kettlebell overhead until your arms are straight and your biceps touch your ears. Grip the kettlebell firmly without bending your wrists.

While exhaling, reverse the movement and return to the starting position. That’s 1 rep. Repeat 10 times.

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7

bent over row

Why I’m impressed: This movement works multiple muscles in your upper body and core. While lowering the dumbbells, your core is working extremely hard to lower the weight safely and slowly, Kogel explains.

Method:

Place your feet under your hips, bend your knees, hinge at your hips, lean your torso forward at a 45-degree angle, and hold two dumbbells with your arms straight and extended toward the floor.

Support your core, pull the weight toward your ribcage, and tighten your shoulder blades.

Pause, then sit back and start. That’s 1 rep. Complete 20.

8

low to high dumbbell chop

Method:

Stand with your feet shoulder-width apart and hold a dumbbell in both hands in front of your chest.

Rotate your body toward your left foot, lift your right heel, pivot on the ball of your right foot, and bend down to shift your weight onto the outside of your right foot, with your knee facing your other knee and your hip pointing to your left. I’ll take it down.

Reverse the motion and continue rotating through the center until your body is facing your right side, lifting your weight over your head at a 45-degree angle using the ball of your right foot.

If you reverse it, you will return to the start. That’s 1 rep.

Continue on the same side for 20 seconds, then switch sides and repeat.

9

From front raises to lateral raises

Method:

Begin standing with your feet hip-width apart, your arms stretched out on the floor, your weight in your hands on your thighs, and your palms facing your body.

Engage your core, keep your arms straight, and lift the weight forward until it’s in line with your shoulders.

Start by lowering your hips.

Bring the weight out to the side and extend your arms to shoulder height again.

Use the controls to lower your hips back to the starting position. That’s 1 rep.

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Ten

Hello

Como Hasello:

Separate ancho de las caderas sosteniendo el mango de una kettlebell con ambas manos frente a la cala, con los codos dobrados, los lados.

Manteniendo Ambos codos dobrados et el resto del cuerpo immobile, Guira rentalment la kettlebell alrededor de la cabeza una ves, Manteniendo el peso ala de. Los Ojos. It’s a repetition.

Complete 3 repetitions each day for a total of 6 repetitions.

Pol que mora: “Enjoy the films of Los Hombros, aiming for the best movimiento, the best performance”, Dice Kansky. “La clave es concentrarse en tu compromiso principal. Dibuja tu hombrigo hacia tu columna y no dejes que tas costilla se ensanchen.”

Andy Breitwich is a Chicago-based writer and graduate student at Northwestern Medill. She is a heavy consumer of social media and cares about women’s rights, holistic health, and non-judgmental reproductive health. As a former collegiate pole vaulter, she loves all things fitness and is currently obsessed with Peloton Tread Training and Hot She Yoga.

Addison Aroian (she/her) is an assistant editor at Love & Life. women’s health. In addition to topics related to lifestyle, relationships, and dating, I also love covering fitness and style. In her free time, she enjoys lifting weights at the gym, reading mystery and romance novels, watching (and critiquing!) the latest Oscar-buzz movies, and exploring New York City’s West Village. I enjoy doing that.In addition to women’s healthher work has also appeared in. allure, style caster, L’Officiel USA, V Magazine, VMANmore.