Posts Tagged ‘core workout’

Day 14 Ab Challenge

Do each exercise for 1 minute and repeat 2 more sets for a total of 3 sets or 9 minutes.

  • Option 2: Do each exercise 45 seconds x 3 sets
  • Option 3: Do each exercise 30 seconds x 3 sets

Exercise 1: All Fours In & Out with light weights or cans of food (touch weight to knee and extend, halfway switch sides)day141

 

Exercise 2: Crunch weights to feet

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Exercise 3: Sit up then twist side to side

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Comment when you have completed it.

Day 13 Ab Challenge

Do each exercise for 1 minute and repeat 2 more sets for a total of 3 sets or 9 minutes.

  • Option 2: Do each exercise 45 seconds x 3 sets
  • Option 3: Do each exercise 30 seconds x 3 sets

Exercise 1: Boat Pose (draw belly button in and breathe through it, try to keep arms and legs as straight at you can)day131

 

Exercise 2: Sit Up

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Exercise 3: Crunch (keep eyes focused up)

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Day 12 Ab Challenge

Do each exercise for 1 minute and repeat 2 more sets for a total of 3 sets or 9 minutes.

  • Option 2: Do each exercise 45 seconds x 3 sets
  • Option 3: Do each exercise 30 seconds x 3 sets

Exercise 1: All Fours Plank (balance on the ball of your feet, lifting knees off the mat only 1 inch)day121

 

Exercise 2: Lower, Lower, Out, In & Up (lower one leg, then the other, take it out wide, back together and up)day124day123day122

 

 

 

Exercise 3: Straight Leg Bicycle Crunch

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Comment when you have completed it!

 

Day 11 Ab Challenge

Do each exercise for 1 minute, then repeat 2 more times for a total of 3 sets or 9 minutes.

  • Option 2: Do each exercise 45 seconds x 3 sets
  • Option 3: Do each exercise 30 seconds x 3 sets

Exercise 1: Side Plank Crunch (holding a side plank, crunch top elbow & knee together as you lift knee up).

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Exercise 2: Reverse Crunch and Slowly Lower Legs Down (to a couple inches above mat; press your lower back into mat as you lower)

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Exercise 3: Hug & Release (exhale as you go back)

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Comment when you complete your challenge for the day.

 

Day 10 Ab Challenge

Do each exercise for 1 minute, then repeat 2 more times for a total of 3 sets or 9 minutes.

  • Option 2: Do each exercise 45 seconds x 3 sets
  • Option 3: Do each exercise 30 seconds x 3 sets

Exercise 1: Hands Plank to Pike (draw belly button in as you lift and pike, then lower back into plank)

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Exercise 2: Cris Cross Down & Up (start with legs up in the air, cris cross down until close to mat and then back up)

 

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Exercise 3: Bent Legs, crunch & reach for feet

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Comment when you have completed it!

 

Abs with the Ball

The stability ball is one of my favorite tools to use.  It uses multiple muscle groups no matter what you are doing with it, but always is engaging your core.   This workout is just for abs…I know with swim suit season almost here everyone is ready to step up with core work!  If you don’t have a stability ball, you can buy them online or I also like the ones from Sports Authority…just look for anti-burst or burst resistant.


Series 1:

  • Head of the back of the ball, oblique crunch, 15 reps
  • Other side, 15 reps
  • Head of the back of the ball, center crunches, 15 reps

Series 2:

  • Woodchop sit up, 15 reps
  • Other side, 15 reps
  • Center sit up with ball, 15 reps

Series 3:

  • Vsit twist side to side, 15 reps ea side
  • Suitcase crunch with ball, 15 reps

If you time, repeat one more time through.