/ get fit D O - A N YWHERE WORKOUT 5 MOVES Melt away fat, shrink that waist, and tighten your entire core with this quick routine. By Natalie Gingerich Mackenzie Photographs by Chris Fanning 78 DECEMBER 2014 SHAPE.COM Makeup by Clarissa Luna/ABTP.com for Hourglass Cosmetics; hair by Mary Guthrie/ABTP.com. Michi bra top; Nux leggings; Nike sneakers Flat abs fast! T / get fit The secret to tighter, more-toned abs: Think beyond the six-pack, says Adam Rosante, a New York City–based trainer who created this workout and author of The 30-Second Body (out in March 2015; available for preorder at amazon.com). “You need to focus on your entire core, which is a fairly complex group of muscles spanning the front, sides, and back of your torso,” he explains. “The best way to do that is with dynamic, multiple-angle moves that target as many of these muscles as possible.” To boost your calorie burn and help blast any flab that may be covering up those core muscles, Rosante included a high-intensity plyometric move that you’ll do after each toner. The combo adds up to you looking slimmer and sexier from all sides. D O - A N YWHERE WORKOUT HOW IT WORKS Do 12 to 15 reps each of the first 4 moves, resting as little as possible between sets. Finish by doing the fifth move (the cardio burst), as fast as you can with good form for 30 seconds. Rest for up to 60 seconds, then repeat the entire circuit once or twice. Do this routine 3 to 4 times a week on alternate days. YOU’LL NEED A mat (optional) AX B C C B 1) POWER PLANK Works shoulders, chest, abs, obliques Start in forearm plank position with elbows under shoulders [A]. Keep forearms and feet fixed as you lift hips [B] and, in one fluid movement, drive left knee toward left elbow [C]. Return to start; repeat on right leg to complete 1 rep. SHAPE.COM DECEMBER 2014 81 / get fit D O - A N YWHERE WORKOUT AV B B C N 4) 360-DEGREE CINCHER Works chest, abs, obliques, butt, thighs Start on all fours. Extend right arm in front of you and raise left leg out to the side, bent 90 degrees [A]. Draw right arm across the front of your body and bring left knee forward to touch fingertips to knee [B]. Then sweep right arm and left leg behind you to touch fingertips to foot [C] to complete 1 rep. Do 12 to 15 reps, then repeat on opposite side. PLAY FAVORITES When you only have time to sneak in a single move, go with this. It’s so dynamic and efficient that it’s almost a mini workout in itself. 2 A/B 2) TAP AND TONE Works abs, obliques Sit with legs bent and feet flat. Lean back about 45 degrees and extend arms at chest height in front of you, palms pressed together. Raise feet off floor [A]. Rotate torso and arms to the right and try to tap fingertips to floor [B], then twist upper body to the left and tap the floor. Return arms to center to complete 1 rep. 3) THE BIG CRUNCH Works abs Lie faceup with legs extended in front of you, feet together. Stretch your arms overhead with palms facing ceiling, to start. Engage abs and sit up, raising torso and legs together until body forms a “V” while extending arms at chest height in front of you [shown]. Hold for 5 seconds, then lower to starting position to complete 1 rep. 82 DECEMBER 2014 SHAPE.COM CARDIO BURST Stand with feet hip-width apart, knees soft. Bend elbows and raise hands in front of shoulders with palms facing away from you. Lift right knee to hip height and extend left arm overhead [shown]. Lower right leg and left arm, and repeat on opposite side. Continue, quickly alternating sides.