Your Flat-Abs Handbook

1. The Kayak

Fitness Focus: abs, lower back, obliques, shoulders

• Stand with right foot pointing forward, left foot directly behind it with left toe touching right heel, knees slightly bent.
• Lightly hold a 3-pound dumbbell in each hand, elbows bent 90 degrees, palms down (as if holding a kayak paddle).
• Bring left elbow toward left hip and right elbow to shoulder height. Keep body centered.
• Switch sides, bringing right elbow to hip and left elbow to shoulder.
• Do 20 reps, alternating sides. Move in a flowing motion as if you're rowing; don't rest at center.
• Switch feet and repeat.