5 Ways to Blast Your Abs during Your Warmup

1. Bear Crawl

 

"When you simultaneously lift your opposite hand and foot, your core has to resist the urge to rotate and flex against the instability—engaging every muscle between your shoulders and your hips," says Stauffer. 

Do it: Crawl 10 yards forward and then reverse the movement pattern and crawl 10 yards backward.

 2. Dynamic Spiderman

 Put simply, this move is a plank disguised as a stretch, since you're holding a plank position for almost the entire duration of the move. "And similar to a mountain climber, you use your rectus abdominis—your six-pack muscles—and your hip flexors to move your foot up to your hand," explains Stauffer. "Then your obliques have to kick in to twist your torso into the "T" position."

Do it: Perform 10 reps on each side, alternating between sides with each rep.

 3. Body Saw

"As your hands and feet move further away from the center of your body, your muscles have to work harder to keep your back from bowing or rounding because you've decreased your mechanical advantage," says Stauffer. You have to brace your abs as if you're about to be punched in the gut.

Do it: Perform 10 reps total.

 4. Sliding Inch Worm

"Your abs are already working when you walk your hands out into the pushup position, just like they would if you were performing a plank,” says Stauffer. “But drawing your feet up towards your hands helps you activate your hip flexors and lower abs for a deep muscle contraction.”

Do it: Go 10 yards forward, and then reverse the movement pattern and go 10 yards backward.

 5. Bird Dog

You may start the move on all fours, but as you lift your arm and leg to meet in the center of your body, you lose two bases of support. "You have to hold tension in the stabilizing muscles in your core to keep you from falling over," explains Stauffer. And if you perform the same-sided bird dog, the challenge to your midsection is even more intense.

Do it: For the opposite-side bird dog, perform 10 reps on each side. For the same-side bird dog, perform 5 reps on each side.