fitness, workout
It's all about the core this week! My friend and fitness expert Kelly Richardson has programmed this amazing CORE workout just for you. You can also incorporate these extra workouts to your #30DayNUFitChallenge if you feel like you want an extra mid section burn!
The Workout
The workout consist of 5 Ab moves x 3 rounds
The Formula
You will complete each move for a total of 30 reps. You will start with move #1 and go down the list. After completing all 5 moves, take a quick 30 second break and get back into round 2. There are a total of 3 rounds. If you want another round, go for it and if you want less, drop back. Movement is movement no matter what level you are.
Muscle Group Focus
Abs
Gear
Yoga mat/towel, Small Pilates ball, water and timer
Level
All
Move 1
Leg Lower: This move is perfect to engage your abs. If you have any back issues placing a pilates ball underneath your lower spine helps take the pressure off and gives you support in your core. Bring your knees to a table top position and slowly start to alternate your legs to the ground.
Move 1
Leg Lower (Advanced): This move is perfect to engage your abs. Take the pilates ball and place in between your ankles. Bring your knees to a table top position and slowly start to alternate your legs to the ground.
Move 2
Low Belly Push: Start in a seated position and place the pilates ball right under the small of your back. This should be used for support and stability. As you inhale slowly lower back and as you exhale use your lower belly to come to the top.
Move 2
Low Belly Push (Advanced): Start in a seated position with your legs extend straight out. As you inhale slowly lower back all the way to the floor keeping you abs engaged the entire time and as you exhale use your lower belly to come to the top and reach towards your toes.
Move 3
Twist: Start in a seated position and place the pilates ball right under the small of your back. This should be used for support and stability. Place your hands in a prayer position and slowly engaging your obliques twist side to side.
Move 3
Twist (Advanced):Start in a seated position and bring your knees to a table top position. Place your hands in a prayer position and slowly engaging your obliques twist side to side.
Move 4
Pike to Plank: Start in a solid forearm plank. Slowly walk your feet towards the midline of your body and then back to the starting position.
Move 4
Pike to Plank (Advanced):Start in a solid forearm plank. Slowly walk your feet towards the midline of your body and then back to starting position. As you lower to starting position add an oblique knee to opposite elbow twist.
Move 5
Up and Twist: Start in a seated position and place the pilates ball right under the small of your back. This should be used for support and stability.Take your legs in a table top position and slowly circle your legs to the right and to the left. Your oblique muscles should be going crazy here.
Move 5
Up and Twist (Advanced): Start in a seated position. Take your legs in a table top position and slowly circle your legs to the right and to the left. Your oblique muscles should be going crazy here.
Photography by: Chelsea Chorpenning
