This is a core workout that Angela does twice a week to shape her waist. I've been doing the boat pose and the bicycle crunches for awhile now but check out those plank ups! Looks like fun right? Well if there is anywhere on my body that needs to be whittled it is definitely my middle. So we'll give it a go.
1) Front Plank with fully extended arms: 60 seconds
2) Side plank with bent arm: 60 seconds per side
Note. Instead of a medicine ball you can use hand weights or a large soup can/other heavy object.
4) Plank-Ups: 60 seconds
Start in plank position on forearms, legs extended behind you, resting on toes; raise right leg a few inches off ground, toes out (as shown). Keeping leg lifted, straighten right arm, then left, coming into a raised push-up position. Reverse motion to return to plank. Repeat, alternating lead arms.
Note: If this exercise is too difficult for you, try keeping you leg on the ground and just focus on raising and lowering your arms.
5) Boat Pose: 60 seconds
Begin in a seated position with your knees bent and your feet resting lightly on the ground as you balance on your sit bones. With your core engaged, lengthen through your torso and recline slightly, avoiding any rounding of your back. Extend your arms straight out in front of you, then extend your legs, creating a V-shape with your torso and legs. Breathe comfortably throughout the move.
Note: Instead of just staying still the whole time, I prefer to bring my knees in to my chest and extending them back into boat pose (one rep, hold for 1-2 secs), all while keeping my feet off the ground. I find this challenges the abs more as you have to stay balanced while moving.
6) Bicycle Crunches: 60 seconds
- Lie flat on the floor so that your lower back is pressed to the ground and your core is engaged.
- Put your hands beside your head & lift your knees to about a 45-degree angle.
- Slowly, at first, go through a bicycle pedal motion.
- Alternately touching your elbows to the opposite knees as you twist back and forth.
- Breath evenly throughout the exercise.
Love and Hugs