Sculpted Abs and Core

Equipment: elevated surface
Format: repeat 3 times for suggested time, taking rest as needed between reps and rounds.

Circuit:

Squat to Side Knee Crunch (0:45)

• Begin by standing with your feet about hip distance, shoulders down and back, core braced, and hands behind your head with your elbows out wide.
• Brace your core and send your hips back into a squat, keeping your chest up tall (don’t bend forward), weight back in your heels and knees tracking in line with your toes.
• As you drive through your heels and squeeze your glutes to power back to standing, draw your right knee up and out and right elbow down to meet your knee for a side crunch.
• Plant your right foot back at hip distance, squat, then do a left side crunch.
• Continue alternating side crunches with a squat for the allotted time.

Bear Crawls (0:45)

• Begin in a tabletop position on the mat with your shoulders stacked over your hands, knees under your hips, and a flat back with your core braced.
• With your toes tucked under, hover your knees just off of the mat while maintaining a flat back and square hips.
• Crawl forward with opposite leg and arm, being mindful of minimizing the amount of shifting in your hips and maintaining the slight hover of the knees from the mat.
• Once you’ve run out of space moving forward, move the crawl backwards.
• Continue alternating directions as needed for the allotted time.

Ankle Touches (0:45)

• Begin lying on your back with your knees bent, feet planted, and core braced so that your lower back is making contact with the mat.
• With your arms extended by your sides, use your core to lift your shoulders off of the mat and alternate reaching left hand to tap your left ankle and right hand to tap your right ankle, targeting your obliques.
• Be mindful that your lower back is maintaining contact with the mat and your shoulders are remaining elevated throughout this move.
• Continue alternating for allotted time.

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In and Outs (0:45)

• Begin by sitting on your mat with your knees bent, core braced, chest upright, and your hands tented on the mat outside of your hips.
• Lift your feet off of the mat and draw your knees in towards your chest, then extend your legs to a hover as you lower your upper body towards the mat with control.
• Continue alternating between drawing your knees towards your chest and extending your body to a hollow hold for the allotted time.
• MOD: Keep your legs bent throughout this exercise and tap the toes to the mat instead of extending your legs long.

Hopovers (0:45)

• Plant your hands on a sturdy elevated surface about shoulder width with your body angled slightly to the right of the elevated surface.
• With a braced core, slightly bend your knees and power through your heels to explode off the balls of your feet, tucking your knees towards your chest as you hop over to land slightly to the left of the elevated surface.
• Be mindful that you are landing lightly with a braced core and evenly distribute your weight along each entire foot while allowing your hips and knees to bend to absorb force. Your knees should be in line with your toes as you set up to jump back to the right.
• Continue jumping from side to side for allotted time.

Superwoman Lifts (0:45)

• Begin by lying on your stomach on your mat.
• Extend your arms beside your ears, brace your core to lift and reach your arms and legs off of the mat simultaneously (the wider your legs are, the easier the move will be. As you get stronger, bring your feet closer together).
• Hold at the top briefly and then lower yourself back towards the mat with control and repeat the lift and reach for allotted time.
• MOD: Alternate lifting just your legs then just your arms.