Perform these 4 moves circuit style for 45 seconds. Rest, then repeat 3x.
-
Up Down Planks - Start face down on the ground, balancing on your hands and feet with your arms extended in a high plank position. Create a straight line with your body. Maintain this straight line as you carefully lower down onto one forearm, then the other, into a low plank. Then push back up one arm at a time into an extended arm high plank position.
-
Bicycle Crunches - Begin by laying flat on your back and place your hands behind your head. Pull your head, neck and shoulder blades up off the ground. Bend one leg and cross over your body to crunch, while reaching the elbow towards the opposite knee. Cross over the opposite direction and crunch while reaching the elbow towards the opposite knee.
-
Oblique Twists - Begin by sitting down and grasping a dumbell or medicine ball with both hands. Bend at the legs and allow the feet to hover slightly off the ground, with only the heels touching down for balance. Pull the core in tight, and lean back to ensure there is no strain on the lower back. Twist from side to side with the weight.
-
Legs Up Crunches - From a laying position, extend your legs straight and pointed upward. Extend your arms out and crunch as you reach towards your feet, pulling the abdominals in tight and the shoulder blades up off the ground. Lower slowly and controlled and repeat.
|
|
