Introduction
If there is one area that I always
hear people discussing, it’s abs.
Whether you want a slimmer
midsection or a defined six-pack,
your focus should be on eating
healthy, whole foods and
strengthening your core.
Introduction
While I can’t whip you up a veggie-
packed meal, I can hook you up with a
fun yet challenging core circuit. The
best part about this workout is that it’s
quick, requires no equipment, and can
be completed on its own, or added to
any other cardio or strength workout.
MOUNTAIN CLIMBER
A mountain climber is a bodyweight
exercise that is useful for burning
calories, building stamina and
strengthening the core.
The primary actions involved
in mountain climbers are supporting
the body in plank position while
flexing the knees to work the core.
REVERSE CRUNCH
Lie on your back with your knees
together, legs bent to 90 degrees, and
feet planted on the floor. Place your
palms face down beside you. Brace
your core to lift your hips off the floor,
pulling your knees inward to your
chest. Pause for a moment, then lower
back down while keeping your back
pressed against the floor.
PLANK UP
Get into full plank position with your
core engaged. Lower your right elbow
to the mat followed by your left,
coming into an elbow plank. Place
your right hand back on the mat,
straightening your right elbow. Do the
same on the left to return to a full
plank.
LYING LEG RAISES
Lie on your back with your knees
together and your legs extended.
Place your hands by your sides or
under your hips. Contract your abs to
raise both the legs until they form a
90-degree angle with the floor. Pause
for a moment, then slowly lower your
legs to the starting position.
LEFT SIDE PLANK WITH HIP DIPS
Lie on your left side with your legs
straight, placing your right foot on top
of your left. Prop yourself up with your
left forearm so your body forms a
diagonal line. Slowly dip your hip
toward the floor. Go down as far as is
comfortable without touching the
floor. Lift back up to a side plank.
Right SIDE PLANK WITH HIP DIPS
Repeat the steps in #7, but lie on your
right side.
Russian Twist
Lie down on the floor placing your feet
either under something that will not
move or by having a partner hold them.
Your legs should be bent at the knees.
Elevate your upper body so that it
creates an imaginary V-shape with your
thighs.
BICYCLE CRUNCH
Lie down with your lower back
pressed to the ground, pulling your
belly button toward your spine. Place
your hands behind your head, bring
your knees toward your chest, and lift
your shoulder blades off the ground.
Straighten your right leg while turning
your upper body to the left, bringing
your right elbow toward your left knee.
Now switch legs and do the same
motion on the other side. Make sure
you are twisting your torso to initiate
the motion and that you are not
pulling on your neck.
INCHWORM PUSH-UP
Stand up straight with your feet
together, keeping a very slight bend at
the knees. Bend forward at the hips,
reaching your arms down to the floor.
Slowly walk your hands forward
without moving your feet, and
continue until you reach full plank
position. Complete one push-up.
When you reach full plank
position, slowly walk your feet
toward your hands before
standing back up
JUMPING JACKS
Start with your feet together and your
arms by your sides, then jump up with
your feet apart and your hands
overhead.
Return to the start position then do
the next rep. This exercise provides a
full-body workout and works all your
large muscle groups.
ACTIVITY
Complete each of the
following moves for 20
seconds before moving to
the next.
