Core Workouts
Your CORE (abs & lower back) should be worked 3-4 days a week. They can even be performed everyday. Only about 10 minutes of CORE work is needed.
Below are a variation of CORE exercises that work all areas. Pick a variety and perform each for about :20 - :30 to start and build up to a minute from there.
MAT FLOOR OPTIONS Pull belly button to floor (WORK - :20-:30, REST - :15-:30)
Pick 12 Exercises to perform
Wide Arm Reach Heel Touch
Flutter Kicks Bicycle
Starfish Window Wipers
Reverse Crunch Left Elbow to Knee Right Elbow to Knee
Left Leg Circles Right Leg Circles
Suitcases Russian Twist
Reach Through (the middle) Leg Lifts (single or both)
Scissor Kicks Leg Drops
V Tuck Superman
PLANK OPTIONS Pull belly button to ceiling
Side Planks (both sides 30 seconds) Side Planks Thread the needle Side Planks Pulses
On Hand. Constantly Reaching other to ceiling
Regular Plank on Elbows or Hands With Ankle Rotations or front to back motion
With Single Leg Lifts
With Elbows to Hands back to Elbows
With Knee to Elbow (outside)
With Knee to Elbow (inside)
Opposite Arm/ Opposite Leg Lifts. Could be on knee
STANDING ABDOMINAL OPTIONS Keep knees slightly bent
Side Bends. Left side weight. Right side weight
From Waist to Overhead raise straight arm, weighted
Weighted Circles straight arms, clockwise and counter
Lean back and Twist SLOWLY. Weighted
High Knees March
Sit-up Arms to ceiling (weighted)
Dragon Flags BE CAREFUL
7 MIN ABS
12 EXERCISES
:20 OF WORK :10 REST
PLANK
RIGHT SIDE PLANK
LEFT SIDE PLANK
TOE TOUCHES
SLIDE CRUNCH
REVERSE CRUNCH
SUPERMANS
FLUTTER KICKS
STARFISH
BICYCLE KICKS
RIGHT SIDE OBLIQUE CRUNCH
LEFT SIDE OBLIQUE CRUNCH
FOLDING CHAIR
RUSSIAN TWISTS
:20 WORK :10 REST X 14 = 7 MINUTES :20 WORK :20 REST X 14 = 9:20 MINUTES
:30 WORK :15 REST X 14 = 10:30 MINUTES :45 WORK :15 REST X 14 = 14 MINUTES