This is a super simple core routine that will set your abs on fire!
Most of us tend to exercise our core at the end of our workout – so frequently we have very little energy and imagination left to finish strong.
So, to change things up, try this routine right after your warmup and before any weight or cardio training.
As you get stronger you will complete more and more rounds. In round 1 – complete each exercise 8 times. Each round you will increase your repetitions. (i.e. 8, 10, 12…)
Crunches with feet on the floor
Lie on your back with feet flat on the floor – lightly supporting your head or holding your hands by your temples – crunch up, lifting your shoulders off the floor and keeping your chin parallel to the ceiling – remember to exhale on the “up”.
Crunches with legs at table top
Lift your legs until your knees are at a 90 degree angle, stacked over your hips. Crunch up without bringing your legs closer to your chest.
Crunches with feet straight up to the ceiling
Continue to crunch and lift your shoulder off the ground as you keep your tailbone on the floor. Squeeze your belly in every time you lift.
With one leg parallel to the ground and the other one pointed at the ceiling, twist your torso, bringing the opposing elbow towards your straight knee. Continue to alternate for 8 counts – per side.
Bend the legs from the previous exercise and twist from side to side as you bring your left elbow to your right knee. As you twist, make sure you are keeping your elbows open and that you are engaging your obliques (side stomach muscles) and not just twisting at your shoulders or your head.
With both feet flat on the floor and your hands behind your head, twist and cross your left elbow to your right knee, then cross over and bring your right elbow to your left knee. Twisting to both sides counts as one full repetition.
When you complete the set, re-start the routine – this time do each exercise 10 times. Depending on your level of fitness – ascend the pyramid as much as you’d like – 12 reps or even 14. Be sure to keep good form. Remember to breathe and have fun!
This routine has been designed to be easy to recall and, therefore, easy to practice. Don’t be afraid to play around – you may discover a rhythm or style and flow that suits you better and motivates you to do more.
Try this routine the next time your workout – it will be a great change of pace and it is sure to set your abs on fire!