You don't need to master a handstand to sculpt sexy yoga abs. Just try this yoga-inspired, core-strengthening workout designed by Cornelius Jones Jr., the Los Angeles-based creator of Cornelius YogaBurn, which is part of Jessica Alba's regular fitness routine.
Alex Silver-Fagan, a New York City-based certified fitness instructor and yogi, is wearing Cobalt Basic Sports Bra, SPILTS59, $39; Pink Racerback Sports Bra, JOGHA, $40; Tropical Print Leggings, NEW BALANCE, $85
For each of the moves below, complete at least two sets of eight reps (or eight-second holds), then do the next move.
1. Baddha Konasana Crunches
How to do it: Lie on your back with your knees bent and soles of your feet together, and your hands supporting the neck with elbows bent out to the sides. Engage your core as you lift your legs, head, and shoulders off the ground, reaching your elbows to meet your knees.
2. Bicycle Legs
How to do it: Lie on your back with your legs outstretched and toes pointed, and your hands supporting the neck with elbows bent out to the sides. Engage your core as you lift your legs, head, and shoulders off the ground. Bend one knee into the chest, then extend it and bring the opposite knee in toward the chest. Continue to alternate without dropping your head and shoulders.
3. Scissor Kicks
How to do it: Lie on your back with your legs outstretched and toes pointed, and your hands supporting the neck with elbows bent out to the sides. Engage your core as you lift your legs, head, and shoulders a few inches off the ground. Raise your left leg straight up, then bring it back to starting position as your raise your right leg straight up. Continue to alternate sides without dropping your head and shoulders.
4. Boat Pose Arm Pulses
How to do it: Balancing on your sit bones, straighten your legs and raise them about 45 degrees above the ground. Extend your arms along your sides so they are parallel to the ground with palms facing down. Keeping the shoulders away from the ears and core engaged, raise your arms up a few inches, then down a few inches, and continue to pulse with control.
5. High Boat to Low Boat
How to do it: Balancing on your sit bones with bent knees and calves parallel to the floor, extend your arms along your sides so they are parallel to the ground with palms facing up (aka "High Boat"). From this position, engage the core as you simultaneously extend and lower your legs and lower your upper body until they hover just above the floor (aka "Low Boat"). Without touching down, engage the core to return to starting position and complete one rep.
6. Boat Pose to Shoulder Stand
How to do it: Balancing on your sit bones with bent knees and calves parallel to the floor, extend your arms along your sides so they are parallel to the ground with palms facing up. From this position, release your palms to press into the floor lowering one vertebrae at a time. Engage your core to lift hips off the ground, driving the legs straight up towards the sky. With control, release to boat pose.
7. Forearm Plank Hip Pulses
How to do it: Get into forearm plank position with your forearms parallel to each other and shoulders stacked above your elbows, body in a straight line between the top of your head and your heels. From this position, engage your core to raise your hips into pike position, then return to your plank with control to complete one rep.
8. Tabletop Hip Drops
How to do it: Get onto all fours with your shoulders stacked above your wrists and hips stacked above your knees. Tuck your toes under to lift your knees a few inches off the ground without piking your hips. From this position, twist from the waist to tilt your left hip toward the floor. Return to center. Repeat on the opposite side to complete one rep, then continue to alternate sides.
9. Tabletop Spinal Rotation
How to do it: Get onto all fours with your shoulders stacked above your wrists and hips stacked above your knees. Tuck your toes under to lift your knees a few inches off the ground without piking your hips. From this position, twist from the waist to stack your right hip over your left hip, lowering the left hip to touch ground. Return to center. Repeat on the opposite side to complete one rep, then continue to alternate sides.
10. Hip Stack and Hold
How to do it: Get into forearm plank position with your forearms parallel to each other and shoulders stacked above your elbows, body in a straight line between the top of your head and your heels. From this position, engage your core as you twist from the waist to stack your right hip over your left hip, without letting your left side touch the ground. Hold for eight counts, then repeat on the opposite side.
11. Upper Spinal Extension
How to do it: Lie facedown on a mat with knees bent out to the sides and heels pressed against each other, hovering above the floor. Stack your forearms and rest them on the mat just beyond your gaze with elbows bent out to the sides. Keeping your neck neutral, engage your core to lift your arms, head, and chest up off the floor. Release with control to complete one rep.
12. Lower Spinal Extension
How to do it: Lie facedown on a mat with knees bent out to the sides and heels pressed against each other, hovering above the floor. Stack your forearms and rest them on the mat just beyond your gaze with elbows bent out to the sides. Keeping your neck neutral, engage your core to lift your knees, thighs, and hips off the floor, reaching your feet, which should remained pressed together, toward the sky. Release with control to complete one rep.
13. Full Spinal Extension
How to do it: Lie facedown on a mat with knees bent out to the sides and heels pressed against each other, hovering above the floor. Stack your forearms and rest them on the mat just beyond your gaze with elbows bent out to the sides. Keeping your neck neutral, engage your core simultaneously lift your arms, head, chest, knees, thighs, and hips up off the floor. Release with control to complete one rep.
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Elizabeth Narins is a Brooklyn, NY-based writer and a former senior editor at Cosmopolitan.com, where she wrote about fitness, health, and more. Follow her at @ejnarins.
