If you hate crunches [1], trade them for these three moves! These exercises are so intense, they'll fire up your core faster and more effectively — all you need are two hand towels. Try these moves, and see what we mean — but be prepared to be sore for days. If you're on carpet, use two paper plates instead.
After you learn these three core-busting moves [3], check out the two bonus videos at the end to show you more exercise moves using hand towels.
Sliding Elbow Plank
- Begin in an elbow plank position with a small, folded towel under each elbow. Keep your elbows directly under your shoulders, back flat (neutral spine), and core tight!
- Slide your right elbow forward until your arm is nearly fully extended. With control, bring the right elbow back to center.
- Repeat on the left side. This completes one rep. Continue alternating for 30 to 60 seconds.
- If you need to modify, you can drop to your knees (while keeping your back straight and core tight); you'll still work the core and triceps!
Mountain Climber Sliders
- With the towels under your feet, start in a basic, straight-arm plank position.
- Then, as if you were actually running, pull one knee toward your chest, dragging your foot on your "slider" along the floor. As you push that leg back, pull the other knee forward. Quickly continue running or "climbing" in place for 30 to 60 seconds.
Plank to Pike
- Begin in plank position with two towels under the balls of your feet.
- Slowly bend both knees in toward the chest while keeping the arms straight, shoulders over the wrists, and maintain a flat, tabletop back.
- After doing 10 reps, draw both knees to the right foot for five reps and then to the left foot for five.
- Repeat this 20-rep sequence two more times.
Get Ready to Sweat With This Towel Workout From Madonna's Trainer!
You can tone your entire body and work out like Madonna [4] using only a towel with moves created by her trainer, Nicole Winhoffer. Watch this video to learn four fun moves.
20-Minute Workout to Glide Your Way to Flat Abs — All You Need Is a Towel
Here's a 20-minute strength-training session that will teach you how to use your towel like a glider to challenge your abs and legs.