I’ve been using Bala Bangles for years, but when I was pregnant with my first they became staples at every workout. There were so many moves I couldn’t do or had to modify, Bala was a way for me to keep my workouts challenging despite the modifications. Once I gave birth the bangles stayed glued to my body and I’m now still using them for baby #2. The difference in definition is incredible, but not just with arms – they can help with overall body tone as well.
With that in mind we turned to Casey Cohen, NASM, CFSC, pre/post-natal certified, ELI performer at Life Time and global resident trainer for Technogym, to get her insight on how to use Bala Bangles to level up low impact ab exercises.
Note you don’t need to use Bala, any arm/ankle weights will work, but none are as comfortable. Balas don’t snag, slip, etc. During the pandemic when they were backordered I was “forced” to order knockoffs as I wasn’t in NYC where my set was – not only did they slip and snag, they often downright fell apart!
With that said, here’s a look at three moves to sculpt your abs.
Level Up Your Ab Workout With Balas
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Leg Drops
How to:
- Lie on your back. (Think wrists over your chest NOT your face.)
- Lift your legs up directly over your hips.
- Lower your left leg down as low as you can go without your lower back arching up off the mat.
- Return to start, and repeat on the other side. That's one rep.
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Leg Drops
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Weighted Flutter Kicks
How to:
- Start lying face up with back pressed into mat, arms extended to straight over chest and legs extended in air at 45-degree angle.
- Alternate lifting legs up and down a few inches. That's one rep.
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Jack Knife Pullover
How to:
- Start lying on back, with weighted arms / legs or both full extension. Don’t arch your back or use momentum.
- Core should be engaged and arms and legs should be held out straight, hovering a few inches off the ground so body forms one curved line.
- Bring legs and arms up at the same time while sinking your tailbone under, lifting shoulder blades off the ground and pausing when arms and knees meet in the middle. Focus on using your lower abs.
- Return to start. That's one rep.
