5 Stability Moves That Tone Your Abs and Legs

It isn't just a buzzword for juggling work and personal life—balance is crucial for fitness, too. By putting your body in unstable situations, you'll challenge those often underused stabilizer muscles. The result: awesome posture (you'll look thinner just by standing taller!) and tauter muscles all over, especially in your legs and core. Do these moves slowly with control—it's not a speed workout—and rest for up to 30 seconds between exercises. Then rest a full minute before doing it all a second time. If you're pretty steady on flat ground, make the moves harder by placing a folded bath towel under your standing foot (or forearm, in the case of the plank exercise).

MOVE 1 : Kickstand single-leg squats

Balance on one foot with your hovering leg bent, toe pointing toward the ground (A). Lean forward slightly, then bend your standing leg as deeply as you can, but so you can still see your toes beyond your knee; the back leg can come down so your toe touches the ground as a kickstand (B). Press back up to stand. Do 10 reps on each leg.

 

MOVE 2 : Side plank toe taps

 

 

Come into a side plank position on your forearm and side of your foot (A). While holding firm in the plank with hips in the same plane as shoulders, lift the top leg slightly and tap its foot in front of you (B), then behind you (C). Do 10 front-and-back taps then switch sides. Too challenging? Set up your plank by resting on the lower knee.

 

MOVE 3 : Leaning kickouts

 

 

Start with your feet about hip-width apart, knees slightly bent. Lean to one side, shifting your weight onto one foot and pick the other up (A). While holding this side-leaning position, bend and extend the free leg, leading with the heel as you send the foot out (B). Do 10 reps, then switch legs and repeat.

 

MOVE 4 : Balancing rainbows

 

 

Grab one 10-pound dumbbell in both hands, holding it by the bells. Stand on one foot, and hold the dumbbell at one hip (A). Raise the weight so it forms an arc up and over your head (B), stopping when it’s in front of the other hip (like you’ve traced a rainbow over your head) (C). Move the dumbbell in the same manner back the other direction. That’s one rep. Do 5, then switch which foot you’re standing on, and do 5 more.

 

MOVE 5 : Pendulum deadlifts

 

 

Stand with feet together, and shift your weight onto one foot. Pick up the other foot and bring the knee up toward your chest (A). Slowly move that leg back behind you, extending it and hinging your hips forward at the same time (B). Bring the leg back to the front to repeat. Do 10 on each leg.