June 29, 2015
Down To The Core Of It Workout
Aaaaaaaand I'm back with my ridiculous puns! (yay!) So....if you still haven't gotten it: This is a core workout! Not only are we going to hit those abs but we're going to blast those obliques, work the stabilizers and (hopefully not) cry by the end of it!
What You Need:
The Down Low: This is a pyramid! Start with 26 reps, then 16 reps, then 12 reps. If you MUST rest, you get 20 sec tops! Good luck!
Begin in low plank. Elbows directly under you shoulders, feet together and butt squeezed.[/caption]
[caption id="attachment_70406" align="alignnone" width="800"]
Jump your feet out wider than your matt, keeping your butt as level as possible.[/caption]
[caption id="attachment_70407" align="alignnone" width="800"]
Jump your feet back together. TIP: keep your butt low and your shoulder back and down! This puts the work directly in to your abs.[/caption]
Begin in low plank[/caption]
[caption id="attachment_70409" align="alignnone" width="800"]
Rotate your body to side plank, extending your bottom leg through. TIP: Keep this leg stretched and your foot flexed.[/caption]
[caption id="attachment_70410" align="alignnone" width="800"]
Return to low plank with control![/caption]
[caption id="attachment_70411" align="alignnone" width="800"]
Repeat other direction[/caption]
Begin with your back flat on the ground, arms at your sides. Elevate your legs to create a half V
TIP: Begin with your legs straight up and slowly lower until you feel your stomach "pull" this is your proper starting half V position.[/caption] [caption id="attachment_70413" align="alignnone" width="800"]
Keeping your torso on the ground at all times and your legs straight, slowly start making a big circle[/caption]
[caption id="attachment_70418" align="alignnone" width="800"]
Once you have returned to start position, engage your core and lift your shoulder to create a V position. Hold for 1 sec. Lower with control and repeat entire exercise. *Lucky you! This counts as 2 reps![/caption]
Begin in a low plank[/caption]
[caption id="attachment_70420" align="alignnone" width="800"]
Replace one of your elbows with the palm of your hand and press up[/caption]
[caption id="attachment_70421" align="alignnone" width="800"]
Finish in high plank.[/caption]
[caption id="attachment_70422" align="alignnone" width="800"]
With the same arm that started, place your elbow with control back where you palm was.[/caption]
[caption id="attachment_70423" align="alignnone" width="800"]
Lower with control to low plank. Repeat, switching arms each time. TIP: Your shoulders should stay rolled back and down and your butt should stay low the whole time! This keep the work in you belly![/caption]
- mat
- your sexy self
- add a weighted vest for a slow death
The Down Low: This is a pyramid! Start with 26 reps, then 16 reps, then 12 reps. If you MUST rest, you get 20 sec tops! Good luck!
Plank Jacks
[caption id="attachment_70405" align="alignnone" width="800"] Begin in low plank. Elbows directly under you shoulders, feet together and butt squeezed.[/caption]
[caption id="attachment_70406" align="alignnone" width="800"] Jump your feet out wider than your matt, keeping your butt as level as possible.[/caption]
[caption id="attachment_70407" align="alignnone" width="800"] Jump your feet back together. TIP: keep your butt low and your shoulder back and down! This puts the work directly in to your abs.[/caption]
Twisting Side Planks
[caption id="attachment_70408" align="alignnone" width="800"] Begin in low plank[/caption]
[caption id="attachment_70409" align="alignnone" width="800"] Rotate your body to side plank, extending your bottom leg through. TIP: Keep this leg stretched and your foot flexed.[/caption]
[caption id="attachment_70410" align="alignnone" width="800"] Return to low plank with control![/caption]
[caption id="attachment_70411" align="alignnone" width="800"] Repeat other direction[/caption]
Circular V Ups
[caption id="attachment_70412" align="alignnone" width="800"] Begin with your back flat on the ground, arms at your sides. Elevate your legs to create a half VTIP: Begin with your legs straight up and slowly lower until you feel your stomach "pull" this is your proper starting half V position.[/caption] [caption id="attachment_70413" align="alignnone" width="800"]
Keeping your torso on the ground at all times and your legs straight, slowly start making a big circle[/caption]
[caption id="attachment_70418" align="alignnone" width="800"] Once you have returned to start position, engage your core and lift your shoulder to create a V position. Hold for 1 sec. Lower with control and repeat entire exercise. *Lucky you! This counts as 2 reps![/caption]
Plank Push-Ups
[caption id="attachment_70419" align="alignnone" width="800"] Begin in a low plank[/caption]
[caption id="attachment_70420" align="alignnone" width="800"] Replace one of your elbows with the palm of your hand and press up[/caption]
[caption id="attachment_70421" align="alignnone" width="800"] Finish in high plank.[/caption]
[caption id="attachment_70422" align="alignnone" width="800"] With the same arm that started, place your elbow with control back where you palm was.[/caption]
[caption id="attachment_70423" align="alignnone" width="800"] Lower with control to low plank. Repeat, switching arms each time. TIP: Your shoulders should stay rolled back and down and your butt should stay low the whole time! This keep the work in you belly![/caption]