Prepare your abs, because Ashley Graham's "Thank Bod" YouTube series [1] is back! The supermodel started sharing her workouts [2] when she was pregnant last year [3], and now that she's seven months postpartum, she's hitting the fitness game once again, swapping her gym for her garage and a five-day workout challenge.
Day two was an arms and abs workout, and, of course, Graham didn't disappoint. This seven-minute, six-move bodyweight workout, created by Graham's trainer Kira Stokes, features exercises that work your core and upper body — and it's no walk in the park. Check out the workout below, and then keep reading to watch Ashley demo the moves and get step-by-step instructions to do them yourself.
Ashley Graham's 7-Minute Bodyweight Arms and Abs Workout
Complete the following exercises. Graham goes one time through the routine, but you can add a second round for a longer workout.
| Exercise | Time/Reps |
|---|---|
| Dead bug | 45 seconds |
| Renegade row to plank toe tap | 10 reps or 45 seconds |
| Tricep push-up on knees | 10 reps |
| Elevated tricep dip | 5 dips, 5 pulses, 5 dips |
| Spiderman plank | 45 seconds |
| Bridge chest opener roll-up | 45 seconds |
Dead Bug
- Lie on your back on a yoga mat with your arms extended directly in front of your chest and your palms facing toward your feet. Bend your knees and bring your legs into tabletop position, ensuring your knees are stacked over your hips and your shins are parallel with the floor. This is your starting position.
- On an exhale, draw your ribs to your hips to engage your core. Draw your left arm back and down toward the floor alongside your head. At the same time, extend your right knee and hip to lower your right leg toward the floor. Ensure that your arm and leg are lowering at the same speed and that you maintain a neutral spine.
- On an inhale, raise your left arm and right leg to return to the starting position. This counts as one rep.
- Continue alternating between the left and right sides, completing as many reps as you can in 45 seconds.
Renegade Row With Downward Dog Tap
- Start resting on all fours.
- With your palms flat, raise onto your toes in a high plank position. Keep your hands directly below your shoulders, feet at hips-distance apart, and core engaged.
- Lift your right hand off the floor, pulling it up toward your armpit with your elbow bent.
- Place your right hand on the floor and lift your left hand. Keep your core tight to avoid rocking from side to side.
- Place your left hand on the floor and press back into a downward dog or pike position, lifting your hips and straightening your legs.
- Reach your right hand back toward your left ankle or shin, coming as close to touching it as you can.
- Return to plank position, then lift back into downward dog and repeat on the other side, reaching your left hand to your right ankle or shin.
- Return to high plank to complete one rep.
- Complete 10 reps, or do as many as you can in 45 seconds.
Triceps Push-Up
- Start resting on all fours.
- With your palms flat, raise onto your toes in a high plank position. Keep your hands directly below your shoulders, feet at hips-distance apart, and core engaged.
- Bend the elbows behind you and lower your chest to the floor. Keep your upper arms tight to your body so your elbows are against your ribs on both sides. Engage your core and keep your back flat throughout the movement.
- Straighten the arms, coming back to plank position.
- This counts as one rep. Complete 10 reps.
- You can modify this move by dropping down to your knees, as Graham shows.
Elevated Triceps Dips
- Position your hands shoulder-width apart on a secured bench or stable chair.
- Slide your butt off the front of the bench with your legs extended out in front of you. To modify, bend your legs so your thighs are parallel with the ground and your shins are directly below your knees.
- Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
- Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
- Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. Keep your shoulders down as you lower and raise your body.
- This completes one rep.
- Do five reps, then five small pulses at the top, bending and straightening your arms just slightly. Finish with five more full reps.
Spiderman Plank
- Start resting on all fours.
- With your palms flat, raise onto your toes in a high plank position. Keep your hands directly below your shoulders, feet at hips-distance apart, and core engaged. (You can also do this move in an elbow plank position, like Graham.)
- Bring your right knee to your right elbow, keeping your body in a straight line.
- Return your right foot back to the mat and repeat on the left side.
- Do as many slow, controlled reps as you can for 45 seconds.
Bridge Chest Opener Roll-Up
- Lie on your back with your knees bent and your feet flat on the ground. Engage your core to push your lower back into the ground.
- Lift your arms over your head so your elbows are by your ears and your arms are parallel with or touching the ground.
- Press down into the ground with your heels and push your hips into the air as high as you can to form a flat bridge. Squeeze your glutes at the top of the motion.
- Slowly lower your hips to the ground.
- Lower your arms so they're reaching toward your toes and engage your abs to do a roll-up, lifting your torso off the ground. Keep your back flat and your feet on the floor, if possible.
- Slowly lower back down, lowering your spine vertebra by vertebra back to the starting position.
- This counts as one rep. Do as many reps as you can for 45 seconds.