Sit on the floor with a small inflatable ball under your lower back, aligned with the bottom of your rib cage, with your legs straight out in front of you. Place both hands behind your head, elbows pointed out to the sides, and tip your upper torso back. Lift your upper body into a crunch, remaining slightly tipped back on a diagonal at the top. Alternate between a full crunch and five small pulses for 3 minutes.
Sit on the floor and lift your legs in front of you with your feet together and legs turned out. Lean back for counter-balance and extend your arms in front of your body. Pull your legs up toward your chest, remaining balanced, then extend your legs and upper body halfway to the floor. Continue lifting and lowering for 3 minutes.
Hold both ends of a resistance band, looping it around your hands twice. Extend your arms in from of your body slightly more than shoulder-width apart, keeping the band taut. Open and close your arms 10 times, maintaining a soft bend in your elbows and arms parallel to the floor. Then make 10 small pulses outward. Continue alternating between both exercises for 3 minutes.
Lie on your right side and support your head in your right hand. Extend your right leg straight and cross your left leg in front of your body. Flex your right foot and lift the leg up off the floor. Pulse your right leg up while pressing your left palm down on the floor in front of you for support. Continue for 2 minutes, then repeat on the opposite side.
Lie face-up with your feet on the floor, ankles and knees touching each other. Lift your hips and lower back off the ground while keeping your shoulder blades and upper back connected to the floor. Complete 10 lifts, then make small pulsing movements upward for 10 counts, keeping your hips as high as possible. Continue to alternate between full lifts and pulses for 3 minutes.
Stand with your feet wide apart and legs turned out at a 45-degree angle. Bend your legs so that your knees are over your ankles, and keep your torso upright as you lower down in small pulses. Continue for 3 minutes.
Get on all fours, hands and knees on the floor. Your wrists should be under your shoulders and knees under your hips. Extend your right leg to the side at hip level, foot flexed and leg straight. Pulse your leg up, trying not to lean onto your left side. Continue pulsing up and down for 2 minutes, then repeat on opposite side.
In the same all-fours position as before, extend your right leg straight back behind you at hip level. Keep your foot pointed with your knee facing the floor as you pulse your leg up and down. Continue for 2 minutes, then repeat on opposite side.
Discover More Like This
BACK TO SLIDE
Maybe it's the warmer weather, but there's just something about spring that makes us all want to look better naked. Kara Liotta, master instructor and creative director of Flywheel's FlyBarre program, put together a workout routine that will quickly create a sexy physique.
In her body-sculpting class, "you do small pulses that lift your butt, sculpt your arms, and chisel your core to help you look tighter and more defined," she says. "It will leave you looking better in no time."