15-Minute Hot Abs Workout

That sports-bra-only yoga instructor. Women who make naval rings look sexy. Every page of the Sports Illustrated Swimsuit Edition. Let's face it: We've all had moments of ab envy. But beyond how well those chicks can pull off a crop top, there's a more important reason their ridiculous midsections should inspire you to work your own.

"Your overall strength stems from your core," says Keoni Hudoba, creator of the Cyc Method, an indoor-cycling class in New York City. "It's the main pillar of your body. Your arm and leg movements originate from that center, so the stronger your core is, the more efficient you'll be in the weight room, on a run, or in cycling class." So giving your waistline a little extra attention can actually help speed your total-body results.

This routine, created by Hudoba, is a two-for-one deal: It will build that critical core strength—and score you enviable abs. Do the following moves up to three days a week, moving from one to the next with as little rest as possible after each. (You can rest for up to 60 seconds between circuits.) Repeat for a total of three circuits.

MOVE Reverse Wood Chop
BETH BISCHOFF
Stand with your feet hip-width apart, knees bent, and hold a medicine ball outside your right knee (a). Keeping your arms straight, brace your core and stand as you raise the ball diagonally above your left shoulder (b). Pause, then return to start. That's one rep. Do five, then switch sides.

Quick Tip: Choose a medicine-ball weight that challenges your core during the last few reps without compromising proper form.

MOVE Reverse Lunge Rotate
BETH BISCHOFF
Hold a medicine ball with both arms extended at chest height, feet hip-width apart (a). In one motion, step your left foot back and bend both knees to lower into a lunge as you rotate your torso to the right, bringing the ball outside your right shoulder (b). Slowly reverse the movement to return to start. That's one rep. Do five, then switch sides.

MOVE Folding Chair
BETH BISCHOFF

Lie on your back, feet raised and knees bent 90 degrees and arms at your sides a few inches off the floor, palms facing up (a). Brace your core and reach your fingertips toward your heels as you raise your shoulders off the floor, keeping your head neutral (b). Pause, then return to start. That's one rep. Do 10.

MOVE Ruler Reach
BETH BISCHOFF

Lie faceup, knees bent, feet flat on the floor; extend your left leg, keeping it parallel to your right thigh (a). Brace your core and, on three counts, raise your back off the floor, keeping your head neutral and reaching your arms toward your left foot (b). Pause, then slowly roll down. That's one rep. Do five, then switch sides.

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