Sample Core Workout
We highly recommend tackling your core workouts with a tabata format for a quick effective way to knock out your core work.
Pick four different exercises like the ones below, and do each one of them for 20 seconds as quickly as possible, then rest for 10 seconds before moving to the next exercise. Go through all the exercises two times and in four minutes your core work is done!
Check your app store for a tabata timer to make it even easier!
Here are the exercises:
1) Bridge single leg lifts —- while in a bridge position, extend 1 leg straight up at 90 degrees and then do pulses pushing heel to the sky.
2) Repeat above exercise with opposite leg
3) Crab toe touches — from crab position touch foot with opposite hand and then alternate. Video: https://www.youtube.com/watch?v=d0dc0Hgw6zM
4) Hundreds — extend legs to 45 degrees (straight, try not to bend knees), then hold crunch position. Extend arms out straight by your side and pulse towards the ground and then up to 45 degrees. video: https://www.youtube.com/watch?v=BBArDPf0zqk
List of Core Exercises
Burpees. http://m.youtube.com/#/watch?v=7MGljX4bbps&desktop_uri=%2Fwatch%3Fv%3D7MGljX4bbps
Oblique squats. Begin with legs together, arms by side. Jump out to a squat position (booty back as sitting in a chair) while upper body twists reaching right arm to touch the outside of the left foot. Jump back to starting position. Repeat to other side and continue for 30 secs.
Plank hip twists. Begin in a low plank position on forearms with feet together. Twist and rotate right hip to touch ground without resting on ground, from right side immediately twist to left side, repeat continuing for 30 secs.
Superman. Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position. Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated “u” shape with your body — back arches and arms and legs lift several inches off the floor. Hold for two to five seconds and lower back down to complete one. Repeat and Continue for 30 secs.
Single leg knee drives. Begin laying flat on back arms extended straight above your head arms along side ears, while doing a sit-up bring arms straight in front on you while driving your right knee as close to body as possible left leg remains extended in front of you resting on ground. Return to starting position and repeat on left side. Continue for 30 secs.
Gator planks. Begin in low plank position on forearms. Keeping hips in line with body, open and close feet continue for 30 secs. Once you’ve completed the core circuit 3 times through, FINISH off with a PLANK HOLD!! Increasing your HOLD time with each workout!
Russian twists http://directlyfitness.com/store/how-perform-abdominal-russian-twists/
Plank cross knee drives. (alternative exercise – bicycle crunches) http://m.youtube.com/watch?v=RlJxOhWT5Ss&desktop_uri=%2Fwatch%3Fv%3DRlJxOhWT5Ss
Glute Bridge With Marching. http://www.womenshealthmag.com/fitness/basic-workout-glute-bridge-march Begin on your back with feet about 12 inches from your bum and hands by your sides with palms up. Press your heels into the ground lifting toes off ground and lift your pelvis up until your knees, pelvis, and shoulders form a straight line. Hold your bridge while you lift your right knee toward your chest, until your hip is at 90 degrees. Return the heel to the floor and lift the left knee. Do not let your pelvis sag or your back overarch while lifting and lowering your knees. This completes one rep.
Flutter kicks. Level 1- Lie down on your back with your hands under your tailbone and raise your legs together 6-12 inches off the floor. Move one leg up and one leg down in scissors-type motion. Concentrate on keeping your back pressed down to the floor. Level 2- arm by side while scissor- type motion with legs Level 3- crunch upper body while arms by side and scissor-type motion with legs. (alternative exercise- metronome) Lie faceup on the floor with your knees bent and raised over your hips, with your ankles parallel to the ground, your feet lifted, and your arms extended outward. Rotate your legs to the left side, bringing your knees as close to the floor as possible without touching. Return to the center, then move your knees to the right side. Make sure not to swing your hips or use momentum; start the movement from your core and continue to move slowly from side to side. Make It Harder: Keep your legs straight.
Get-ups– lay on your back, sit up and stand up with as little assistance as you can handle.