The Coregasm Workout

Ab-tightening exercises you'll want to do behind closed doors

In the words of one woman: "I don't care why it happens, but just am happy it does."

Yep, we said coregasm. It's an orgasm some women can have when performing certain ab exercises. Experts say the this wacky core-induced climax could be due to a number of factors: the tightening of pelvic muscles, the build up of tension and even nerve impulses. Explanation aside, we figure it's worth trying.

*NOTE: These ab moves are just suggestions--we can't guarantee you a coregasm, but these belly-busting moves will definitely help whittle your waist.

Hanging Straight-Leg Raise

Targets lower abs

Hang from a pullup bar with your hands shoulder-width apart and your hips centered under your body so there's a straight line from your hands to the bottom of your hips (A). Keeping your legs and back straight and using a slow, controlled motion, raise your legs until they're parallel to the floor (B). Slowly lower your legs. That's one rep. Do four to six. Feeling extra Barnumesque? Try to raise your feet above 90 degrees (C).

Perfect Form As you raise your legs, don't swing them or let momentum do the work. Concentrate on keeping your butt down, as if you're sitting on a chair.

Toe Touch

Targets upper abs

Lie on your back holding an 8- to 10-pound dumbbell in both hands. Lift your legs until they're perpendicular to the floor and extend your arms, keeping the dumbbell directly over your chest (A). Without moving your legs, lift your chest and shoulders off the floor and try to touch your feet with the dumbbell (B). Do 15 to 20 reps.

Perfect Form Avoid bending your knees and try to lift your chest and shoulders higher with every rep.

The Sprinter

Targets upper and lower abs and obliques

Lie on your back with your hands at your sides, legs straight, and heels hovering about six inches off the floor (A). Start sitting up while elevating your left arm with the elbow bent so it resembles a sprinter's pumping motion. At the peak of the situp, bring your right knee to your chest (B). Return to start, keeping your legs raised, and repeat with the opposite arm and leg. That's one rep. Do up to 20.

Perfect Form Control your movement through the entire exercise, bracing your core to keep pressure off your back.

Walking Lunge Plate Twist

Targets entire core

Grab a 10- to 25-pound weight plate and stand with your feet hip-width apart. Position the plate in front of your chest with your elbows bent (A). With your right leg, lunge forward about three feet until your right thigh is parallel to the floor and your left knee is nearly touching the floor. At the same time, twist your upper body 90 degrees to the right (B). Twist and step back to start, then repeat, stepping with the left leg and twisting to the left. That's one rep. Do eight to 10.

Perfect Form Sink low into the lunge but don't let your front knee extend past your toes. Keep your chest up and your back straight as you twist.

Twisting Windmill

Targets obliques

Lie on your back with your arms extended out to the sides at shoulder height. Raise your legs until they're perpendicular to the floor (A). Lower your legs to the left side of your body so you meet the floor a few inches away from your left hand (B), then bring them back to center. Repeat, lowering your legs to the opposite side. That's one rep. Do 12.

Perfect Form Avoid bouncing your feet off the floor before you move back up to center.

Superman Variations

> Targets lower back

Lie on your stomach with your legs hip-width apart and your arms extended in front of you, palms down, shoulder-width apart. Lift your head off the floor and look straight ahead. Lift your legs and hold for 15 to 30 seconds (A). Lower, and then do the following variations: Lift just your arms and hold for 15 to 30 seconds (B); lift your right arm and left leg (C), then slowly switch sides, lifting your left arm and right leg. Alternate until you've completed 15 on each side.

Bar Crunch

Targets upper abs

Grab a 10-pound Body Bar with your arms shoulder-width apart and lie on a bench with your knees bent and your feet together. Extend your arms so the bar is directly above your chest (A). Without bending your elbows, crunch up by lifting your upper back and shoulders off the bench and extend the bar toward the ceiling (B). Slowly return to start. That's one rep. Do 10 to 15.

Perfect Form At the top of the crunch, push the bar up as if you're trying to reach the ceiling.

Hammer Toss

Targets entire core

Grab a 5-pound medicine ball and stand with your feet shoulder-width apart, knees slightly bent. Hold the ball with both hands in front of your chest (A). Lower your hips and touch the ball outside your right foot (B). Stand up quickly, bringing the ball across the front of your body, and toss it to a partner, releasing to the left at about shoulder height (C). Have the partner toss it back. That's one rep. Do 10, then repeat to the other side.

Perfect Form Use a full range of motion as you move the ball across your body. Extend your arms at the low position and as you throw.

The Wicked Wiper

Is it the world's craziest abs move? We dare you to find out

OK, so you get the point: Olympians need to challenge their cores in crazy ways to stay in fighting shape. To find out just how insane these pros are, we sought out the single most difficult ab move on the planet. And (eureka!) we found it: the Hanging Windshield Wiper, courtesy of Sandoval.

How it's done Hang from a pullup bar with your arms shoulder-width apart, palms facing away from you. Keeping your arms straight, raise your body so your hips, back, and shoulders are as parallel to the floor as possible. Raise your legs straight up so you're in pike position (A). If that's not difficult enough, rotate your legs down to the right (B), bring them back to center, and then lower them to the left (C). Yow.

Just Give It 10 Minutes…Quick Workouts!

New York trainer Michael Gonzalez-Wallace's program: All he asks is 10 minutes a day, six days a week. He saves you time by combining standard gym classics—doing biceps curls while lunging. And the light weights and high repetitions Gonzalez-Wallace prescribes deliver a strength workout at the same time as an aerobic one. He also incorporates balance challenges such as standing on one leg while extending weights away from your core. But the best part about the plan is that it's fun, keeping you out of the yo-yo trap.

Days 1 and 4: Workout A

Days 2 and 5: Workout B

Days 3 and 6: Workout C


Guidelines:
Start with two-to-five pound weights, although Gonzalez-Wallace says beginners can use standard full half-liter water bottles. Do one set of the exercises with 30 seconds of rest between each, then repeat. All together, this should take about 10 minutes.

A good measure of your effort is that you're breathing hard but still able to carry on a conversation. When the moves become easy and you need more of a challenge, you can increase the weight of the dumbbells by a pound or two, do more repetitions per set—25 to 30—or add an extra set of each exercise.

Workout A

Previous

Opposite Arm and Leg Raises

With a weight in each hand, arms at your sides, and feet about shoulder-width apart, curl your left arm to your shoulder and then raise it overhead while simultaneously lifting your right leg until your thigh is parallel with the floor. Repeat on the other side. That's one repetition; repeat 20 times for one set.

Lateral Arm Raises

A: Start with your knees bent, feet splayed, a weight in each hand, and arms hanging.

B: Raise your arms straight out from your shoulders as you stand up on your toes, your heels about two inches off the ground. Return to starting position for one repetition; repeat 25 times for one set.

Jabs with Eyes Closed

With legs apart, heels raised, arms bent, and hands with weights in front of your shoulders, close your eyes and throw a jab with your left arm to your right side. Bring your arm back and then throw a right jab to your left side. That's one repetition; repeat 20 times for one set.

Flies with Bridges

A: Start on your back, knees bent, feet flat on the floor, and arms with weights straight out from your shoulders.

B: Raise your hips until your thighs and trunk are aligned while bringing your arms directly over your chest. Return to starting position for one repetition; repeat 25 times.

Workout B

Previous

Tricep Moves with Knee Raises

With feet shoulder-width apart, arms bent at the elbows, and the weights in front of your shoulders, drop your right hand down and raise your arm back while lifting your left leg until your thigh is parallel with the floor. Return to starting position and then perform the move with your left arm and right leg. That's one repetition; repeat 25 times for one set.

Lunges with Bicep Curls

A: Start in a lunge—left leg back, right leg bent with knee over your toe—with weights at your sides.

B: Push off with your left toe and raise your left leg until your thigh is parallel with the floor while curling the weights to your shoulders. Return to starting position. Repeat 15 times, then switch legs and do 15 more for one set.

Bicep Curls, Knee Up, Eyes Closed

With feet shoulder-width apart, arms straight, and weights at your sides, close your eyes and lift your thigh until it's parallel with the floor while curling the weights to your shoulders. Hold this position 10 seconds. Return to starting position and repeat with opposite leg. That's one set. Repeat.

Chest Presses with Legs in Air

Start on your back with both legs up, heels pointing at the ceiling, and arms in a chest press position (at a right angle to your trunk, bent at the elbows). Straighten your arms as you lift the weights over your chest while simultaneously opening your legs to the side slightly. Return to starting position for one repetition; repeat 25 times for one set.

Workout C

Previous

Leg and Arm Lifts

With weights at your sides and feet shoulder-width apart, perform a curl with the weight in your left hand while lifting your right leg until your thigh is parallel to the floor. Return to starting position and repeat with your right hand and left leg. That's one repetition; repeat 25 times for one set.

Side Crunches with Weight

A: Start with one weight held in both hands over your head, feet shoulder-width apart. (To increase difficulty, start in a lunge position with your right leg back.)

B: Raise your right leg to the side until your thigh is parallel to the floor, while bending at the waist to the right. Return to starting position. Do 15 on the right side, then 15 on the left for one set.

Bicep Curls, Knee Up, Eyes Closed

With feet shoulder-width apart, arms straight, and weights at your sides, close your eyes and lift your thigh until it's parallel with the floor while curling the weights to your shoulders. Hold this position 10 seconds. Return to starting position and repeat with opposite leg. That's one set. Repeat.

Opposite Arm and Leg Raises

Lying facedown with your forehead on a soft surface, arms by your sides, and toes on the ground, raise your right leg six to 24 inches off the ground (only as high as you feel comfortable). At the same time, raise your left arm. Return to starting position and then raise your left leg and right arm. That's one repetition; repeat 10 times for one set.

10-minute workouts

What you need
A pair of supportive walking shoes, a set of 5- to 8-pound dumbbells, a chair or low table, and an exercise mat or a soft, carpeted area.

How to do it

Choose your goal below (lose weight, get toned, or boost energy and get healthier). Each one has a target number of sessions you need to complete for your fitness program each week. You'll mix and match our various 10-minute cardio workouts and our 10-minute firming routines weekly to achieve your desired results.

When to do it

Ideally, aim to fit in 2 or 3 sessions throughout each day--but if you can't, simply adjust your workouts over the week. For example, if you have time for only 1 or 2 workouts one day, double up another day when you have more time. Just try to get all your fitness program sessions in by the end of the week.

Here's how a typical day could pan out:

6:50-7:00 am	Energy-Boost Walk
12:20-12:30 pm	Calorie-Burn Walk
5:15-5:25 pm	Arm Sculptor
8:50-9:00 pm	Belly Flattener

Do these: To Lose Weight
5 Energy-Boosters
6 Calorie-Burners
4 Toning Walks
2 Butt & Thigh Firmers
2 Arm Sculptors
2 Belly Flatteners
Total: 21 sessions each week

Do these: To Get Toned
3 Energy-Boosters
2 Calorie-Burner
6 Toning Walks
3 Butt & Thigh Firmers
3 Arm Sculptors
3 Belly Flatteners
Total: 20 sessions each week

Do these: To Boost Energy And Get Healthier
4 Energy-Boosters
4 Calorie-Burners
4 Toning Walks
1 Butt & Thigh Firmer
1 Arm Sculptor

1 Belly Flattener

Total: 15 sessions each week

10-Minute Workouts: Walking Workouts

Each of these three 10-minute routines revs up your calorie burn; we've tailored them even further for variety and to help you reach your specific weight loss goal. All three maximize every minute of your workout time by getting your heart rate up quickly and keeping you in the optimal fat-burning zone throughout the 10-minute routine. Intensity levels are based on a 1-to-10 scale, with 1 being how you'd feel standing still and 10 how you'd feel sprinting. And because the workout is short, you'll have more energy to give it your all the entire time and burn more fat in the process.

Energy-Booster

MIN.	ACTIVITY	INTENSITY
0:00	Warm-up	4
1:00	Moderate-pace walk: You can talk in short sentences	5
4:00	Pick up the pace	6
7:00	Brisk but not breathless; power-walk pace	7
9:00	Moderate to cool-down pace	5-4
10:00	Finish

Calorie-Burner

MIN.	ACTIVITY	INTENSITY
0:00	Warm-up	4
1:00	Moderate-pace walk: You can talk in short sentences	5
4:00	Pump it up: Fast walk, almost breathless	9
5:00	Moderate-pace walk	5
6:00	Pump it up: Fast walk	9
7:00	Moderate-pace walk	5
8:00	Pump it up: Fast walk	9
9:00	Moderate to cool-down pace	5-4
10:00	Finish

Toning Walk

MIN.	ACTIVITY	INTENSITY
0:00	Warm-up	4
1:00	Moderate-pace walk: You can talk in short sentences	5
3:00	Hit the stairs	8
5:00	Moderate-pace walk	5
6:00	Hit the stairs	8
8:00	Moderate-pace walk	5
9:00	Moderate to cool-down pace	5-4
10:00	Finish

To Firm Even Quicker

We have 1-minute toners that you can do intermittently almost anywhere to shape up in less time, or use them on days when you can't fit in a full 10-minute workout.

For Faster Results

One Minute Toner: Upper Body

At home or in the office: Do standing push-ups. Place hands on a desk or counter and bend elbows, lowering chest, then push back up.

10-Minute Workout: Strength Routines

These sculpting workouts do double duty. Each includes 1-minute cardio bursts so you can rev your calorie burn while you tone.

Butt & Thigh Firmer

Warm up by marching in place while swinging your arms at your sides for 30 seconds. Rest 10 to 20 seconds between exercises. Repeat routine twice.

ACTIVITY	REPETITIONS
Clock Work	4 clocks with each leg
Cardio Burst: Side-to-Side Shuffle	1 minute
One-Legged Lunges	8 times with each leg
Cardio Burst: Side-to-Side Shuffle	1 minute
Monster Squats	8 times with each leg

		1. Clock Work Stand with feet together. Step left foot forward (12 o'clock position) 2 to 3 feet, bend knees, and lower into a lunge, keeping front knee behind toes, as shown. Don't lean forward. Press into left foot and stand back up, feet together. Step left foot out to side (9 o'clock position), feet hip-width apart. Bend knees and hips and sit back into a squat, knees behind toes, chest lifted. Stand back up, feet together. Step left foot behind you (6 o'clock position), lower into a lunge, then stand back up. Repeat with right leg stepping to 3 o'clock position for squat.
		2. One-Legged Lunges Place left foot on chair or table behind you so leg is extended and you're balancing on right leg. Bend right knee, lowering into lunge, front knee behind toes. Press into right foot standing back up.
		3. Monster Squats Stand with feet wider than shoulder-width apart, toes pointing out slightly, arms relaxed at sides. Sit back into a squat, keeping knees behind toes. As you stand up, raise left knee out to side, placing foot back on floor as you lower into next squat, lifting right leg.

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Cardio Burst: Side-to-Side Shuffle
Sit back into a squat, with arms bent in front of you, elbows by sides. Shuffle 10 to 15 feet to the right, moving right foot then left foot. Return shuffling to left.

10-Minute Workout: Arm Sculptor

Warm up by marching in place while "swimming" your arms as if you were doing the breaststroke for 30 seconds. Rest 10 to 20 seconds between exercises. Repeat routine twice.

ACTIVITY	REPETITIONS
Supported Curls	15 times with each arm
Cardio Burst: Mountain Climbers	1 minute
Side Plank Push-Ups	8 times on each side
Cardio Burst: Mountain Climbers	1 minute
T-Stand Rows with Kickbacks	15 times, balancing on left leg first time through and right leg second time through

		1. Supported Curls Sit in a chair with feet a few inches apart. Holding a dumbbell in each hand, lean forward from hips and rest elbows on thighs, palms up. Bend left elbow, curling dumbbell toward shoulder. Keep upper arm still. Hold for a second, then lower and repeat with right arm. Continue alternating arms.
		2. Side Plank Push-Ups Start on knees, hands beneath shoulders, and body in line from head to knees. Bend elbows out to sides, lowering chest almost to floor. Straighten arms, pushing back up, then raise left arm overhead, rolling body to left to form a side plank. Lower and repeat on right.
		3. T-Stand Rows with Kickbacks Stand with feet together, a dumbbell in each hand. Hinge forward at hips and raise right leg behind you, arms hanging beneath shoulders, palms in. Tighten glutes and abs to stay balanced. Bend elbows toward ceiling and squeeze shoulder blades together, pulling dumbbells toward rib cage. Keeping upper arms still, press dumbbells back and straighten arms. Hold for a second, then reverse direction.

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Cardio Burst: Mountain Climbers

Get in push-up position with hands on seat of chair. bring right foot forward 10 to 12 inches, knee bent. jump quickly, switching feet as if you were climbing a mountain.

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For Faster Results: Upper Arms
At the store: Bend elbows, curling grocery bags toward shoulders. Hold for a second, then slowly lower.

10-Minute Workout: Belly Flattener

Warm up by marching in place while slowly twisting your torso side to side, arms bent in front of you, for 30 seconds. Rest 10 to 20 seconds between exercises. Repeat routine twice.

ACTIVITY	REPETITIONS
Crisscrosses	12 reps
Cardio Burst: Bob 'n' Weave	1 minute
Full-Body Roll-Ups	5 to 8 times
Cardio Burst: Bob 'n' Weave	1 minute
Windmills	8 times on each side

		1. Crisscrosses Lie faceup with knees above hips, calves parallel to floor, hands behind head. Contract abs, raising head and shoulders off floor as you extend right leg. Twist to left, bringing right elbow and left knee toward each other. Don't pull on your neck; the work should come from your abs. Hold for a second, then switch sides, twisting to right. (That's 1 rep.)
		2. Full-Body Roll-Ups Lie faceup with legs extended, arms overhead. Contract transverse abdominis (the deep ab muscle that runs between your hip bones) as you inhale and raise arms up toward ceiling. Exhale as you tuck chin and roll up, pulling navel toward spine. Curl forward with arms extending in front of you. Inhale as you stay rounded. Slowly and with control, reverse directions, uncurling body as you exhale and lower to floor, one vertebra at a time. Keep feet on floor the entire time.
		3. Windmills Kneel with right leg extended to side, arms out to sides, palms up. Bend torso to left, placing left hand on floor, raising right hand overhead, and lifting right leg off floor. Hold for a second, then return to start.

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Cardio Burst: Bob 'n' Weave

Stand with feet shoulder-width apart, arms bent. Squat and dip head and torso to right as you stand back up, like you're ducking under something. Repeat to left.

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For Faster Results: Belly & Butt
In the car or standing in line: Alternate between contracting your abs and glutes, holding for 30 seconds each.

The Super-Tough Workout

Seven moves that make two killer workout routines

Do the routines 2 to 3 days a week, alternating between the two versions, so you're never doing the same routine on consecutive workout days. And choose a weight that lets you complete the set with perfect form.

When the moves are labeled with numbers, do them as an alternating set -- or a "superset," in trainer-speak. Example: For B1 and B2, do one set of B1 followed immediately by one set of B2, and then rest. Continue repeating until you've completed all the sets, then move on to exercise C.

Workout 1 (all 7 moves)
reps: 4
sets: 3 to 4
rest between sets: 90 seconds

Workout 2 (the same 7 moves)
reps: 8
sets: 2 to 3
rest between sets: 60 seconds

Do the workout for 4 to 6 weeks. Then up the reps to 6 for Workout 1, and to 12 for Workout 2.

A. Front Squat And Push-Press Combo

Grab a barbell with an overhand grip, with your hands slightly wider than shoulder width. Position your feet shoulder-width apart. Bend your elbows, bringing your knuckles toward your body until they're touching the outside of your shoulders (A). Lower your hips until your thighs are parallel to the floor (B). Straighten your legs and use your momentum to press the bar overhead (you'll need to move your chin back a bit) (C). Pause, then lower the bar. That's 1 rep.

B1. Step up

Grab a pair of dumbbells and stand up to 2 feet from a step or exercise bench, with weights at your sides and feet hip-width apart. Place your left foot on the step (A) and press up through the leg. Allow your right leg to come up and brush the bench (B), but don't put any weight on it. Step down with your right leg, then your left. Complete all reps, then repeat, stepping up with your right leg. That's 1 set. Go to B2.

B2. One-Point Dumbbell Row

Grab a pair of dumbbells and stand with your feet hip-width apart, weights at your sides. Bend forward at the hips while lifting your right leg straight behind you until your body forms a T. Your left knee should be slightly bent. Let your arms hang straight down, palms facing each other (A). Squeeze your shoulder blades together and bring your elbows toward the ceiling until they pass your torso (B). Do half the reps, then switch legs and finish the set. Return to B1 after a rest.

C1. Single Dumbbell Overhead Squat

Grab two dumbbells, one twice the weight of the other. Stand with feet shoulder-width apart, holding the lighter dumbbell in your left hand and the heavier one in your right. Raise the left dumbbell straight overhead, palm facing forward. Next, position the right weight between your legs with arm straight, palm facing you (A). Squat until your thighs are parallel to the floor (B). Return to start. Complete all reps without lowering your arms, then switch sides. That's 1 set. Note: The light dumbbell should always be overhead. Go to C2.

C2. T-Pushups

Get into pushup position with feet together and hands shoulder-width apart (A). Lower yourself until your chest is 2 to 4 inches off the floor (B). As you push back up, lift your right arm straight up and rotate your body to the right until you form a T, balancing on your left hand and the outside of your left foot (C). Return to the top of the pushup position and repeat to the opposite side. That's 1 rep. Continue alternating to complete the set. Return to C1 after a rest.

D1. Prone Jackknife

Grab a Swiss ball and get in pushup position with your shins resting on the ball and your palms flat on the floor, shoulder-width apart (A). Pull your knees toward your chest, allowing your hips to rise toward the ceiling and your head to tilt toward the floor. Stop when your toes are on the ball and most of your weight is on your hands (B). Straighten your legs to roll the ball back to start. That's 1 rep. Go to D2.

D2. Reverse Woodchop

Grab a medicine ball and stand with your feet shoulder-width apart. Hold the ball with both hands on the outside of your right hip, then perform a squat (A). Keeping your chest up and arms straight, press your feet into the ground as you "chop" the ball up and across your body until your legs are straight and the ball is above your left shoulder (B). Pause, then lower the ball back to your right knee. Complete all reps before repeating on the other side. That's 1 set. Return to D1 after a rest.