6 Moves That’ll Work Your Abs, Butt, And Thighs In The Best Way

YOUR TRAINER Tracy Carlinsky, founder of Brooklyn BodyBurn, a studio with two locations in New York City
YOU’LL NEED a wall, plus some space to move. Put on sneakers with nonmarking, clean soles, to keep the wall smudge-free.
DO the routine twice, switching sides for moves 3, 4 and 5. Repeat 3 or 4 times a week.

Wall Push-Up

Works: arms, chest, back, core, quads
Kneel with back to wall, hands on floor slightly wider than shoulder-width apart. One at a time, place feet on wall slightly higher than shoulders (as shown). Hold for 30 seconds, then do push-ups for 30 seconds, keeping arms close to body. (Make it easier: Place feet on floor.)

Works: arms, chest, back, core, quads

Kneel with back to wall, hands on floor slightly wider than shoulder-width apart. One at a time, place feet on wall slightly higher than shoulders (as shown). Hold for 30 seconds, then do push-ups for 30 seconds, keeping arms close to body. (Make it easier: Place feet on floor.)

Bridge Dip

 Works: arms, back, core
Sit with heels on wall at knee level, palms on floor under shoulders, fingers facing wall. Press into floor to lift hips a few inches. Bend elbows, lowering body for 2 counts to hover 1 inch above floor (as shown); press back up for 2 counts. Continue for 1 minute. (Make it easier: Place one foot on floor.)

Works: arms, back, core

Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. Bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. press back up for 2 counts. Continue for 1 minute. (Make it easier: Place one foot on floor.)

Wall Sit

 Works: core, butt, quads
Sit with back against wall, knees bent 90 degrees. Lift and extend right leg at hip level (as shown). Hold for 30 seconds; then pulse left leg for 30 seconds. (Make it easier: Lower leg for pulses.)

Works: core, butt, quads

Start with your back against a wall (or use an exercise ball if you have one) with your feet shoulder width and about two feet from the wall. Slowly slide your back down the wall until your thighs are parallel to the ground. Adjust your feet if you need to so that your knees are directly above your ankles (rather than over your toes). Keep your back flat against the wall. Hold the position.  Hold for half a minute

Hold for 30 seconds; then pulse left leg for 30 seconds. (Make it easier: Lower leg for pulses.)

Runner’s Lunge

Works: core, butt, quads
Stand with back about 3 feet from wall. Lift right leg and place toes on wall. Bend left knee deeply and extend arms. Twist torso left, bringing right hand to left foot (as shown). Turn back to center and straighten front leg over 4 counts. Continue for 2 minutes. (Make it easier: Don't twist.)

Works: core, butt, quads

Stand with back about 3 feet from wall. Lift right leg and place toes on wall. Bend left knee deeply and extend arms. Twist torso left, bringing right hand to left foot (as shown). Turn back to center and straighten front leg over 4 counts. Continue for 2 minutes. (Make it easier: Don’t twist.)

Thread the Needle

Works: arms, chest, core
Start in a side plank with right hand under shoulder, feet against base of wall with left toes touching right heel. Extend left arm to ceiling. Over 4 counts, rotate torso to bring left arm down and under chest (as shown). Return to start over 4 counts. Continue for 1 minute. (Make it easier: Don't rotate.)

Works: arms, chest, core

Start in a side plank with right hand under shoulder, feet against base of wall with left toes touching right heel. Extend left arm to ceiling. Over 4 counts, rotate torso to bring left arm down and under chest (as shown). Return to start over 4 counts. Continue for 1 minute. (Make it easier: Don’t rotate.)

Ultimate Pike

Works: arms, chest, back, core
Kneel with back to wall, hands on floor slightly wider than shoulder-width apart. One at a time, place feet on wall 12 to 36 inches above floor. Over 4 counts, pull belly in to lift butt into a pike and push weight into toes (as shown). Return to start over 4 counts. Continue for 1 minute. (Make it easier: Place feet on floor.)

Works: arms, chest, back, core

Kneel with back to wall, hands on floor slightly wider than shoulder-width apart. One at a time, place feet on wall 12 to 36 inches above floor. Over 4 counts, pull belly in to lift butt into a pike and push weight into toes (as shown). Return to start over 4 counts. Continue for 1 minute. (Make it easier: Place feet on floor.)

 

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