The Three Ab Exercises You Need To Do Every Day

Even those who have taken a break from fitness — or have never really engaged in a fitness program — can have awesome abs. Perform these three simple exercises every day to strengthen your core. And the good news? You already do two of the three daily, so it’s just a matter of focusing on your form.


1) Walk Correctly

It’s all about repetition. We do it all day long. We will not only strengthen our core, we will benefit in many ways. So, to walk correctly:

  1. Stand tall, as if we want to grow an inch.
  2. Open your chest and lungs, pushing shoulders back and down.
  3. Slightly squeeze our bottoms as our leg travels behind us.
  4. Get rotation in our “t-spine” where we need it most.
  5. Most importantly: breathe.


2) Stand Tall

After all, we do it all day long, and doing it properly will really help your breathing and tighten your core.

  1. Make sure you head is in the center of your shoulders and not “ahead of your body.”
  2. Look straight ahead.
  3. Breathe fully.
  4. Squeeze your bottom.
  5. Pull back shoulders and press them downward, like you are squeezing your armpits.
  6. Press your feet through the floor.


3) The Bird Dog

At Fitness on the Run, we know the core loves “cross-body movements.” But there’s another part of your body that may like them even more: your brain!

  1. Get on to your hands and knees into a “crawl” position, with hands under shoulders and knees under hips.
  2. Pressing hands into floor, raise your right arm over head while simultaneously extending your left leg back behind you, pressing as if you’re pressing your foot through something hard.
  3. Repeat 10 times.
  4. Initiate with the left arm and right leg.
  5. More advanced: lift feet off floor and alternate from right to left.
  6. Most advanced: raise knees off floor at the beginning and perform without allowing them to drop to the floor.


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Adrien founded Fitness on the Run in 2004 out of her home after a successful career in policy and public affairs communications. After spending 15 years developing her own personal definition of wellness and watching thousands struggle with theirs, in January 2019 Adrien founded Alexandria Wellness, the home for the Concierge Wellness Program and Corporate Wellness with Adrien Cotton. Over the course of 15 years, “FOR” was home to more than 2,000 clients, 30 instructors, and hundreds of inspirational success stories. Adrien is now, more-than-ever, passionate about helping women view their fitness as a journey, not a quick fix. Adrien’s recipe for success herself has evolved from a rigid training plan of sweaty and heart pumping workouts to some days getting in her 10,000 steps, consciously breathing, her 7.5 hours of sleep, and her beloved 5-Minute Flow. Adrien believes the most important ingredient is making small changes for big results, even if it’s one new habit formed each month. Still passionate about fitness, Adrien’s clients appreciate her ability to make sessions seriously challenging without a “beat down,” a healthy mix of strength and metabolic (cardio) work and ultimately helping her clients gain real strength in mind and body. She believes we all benefit from being curious about our bodies and that change, or improvement, is within reach despite what your “inner voice” or others may tell you. Adrien is bubbling with excitement to help women learn the importance of a comprehensive approach to wellness, weight loss, and contentedness with yourself, and that every person has the right to feel good about themselves. Most days, you can find her helping clients with their wellness, listening to success stories, and bragging about her twin 13-year-old children and “fittest man in Alexandria” Bill Cotton. Adrien prides herself on her practice of mindfulness, meditation, and putting it all into perspective.

Alexandria Wellness offers achievable answers for anyone who is tired of chasing fitness and health without a clear plan, someone who has struggled and is not satisfied with their fitness and wellness or someone who is open to maximized healthful longevity and fitness along with healthful weight loss. Adrien and her team offer help with food guidance, body acceptance, sleep and stress issues, and insist you have fun along the way.

Schedule your free 30 minute consult here!

Alexandria Wellness
215 North Payne Street
Alexandria, VA 22314



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