How To Get A Core You Can Adore – The Workout Girl

How To Get A Core You Can Adore

There are mammals that hibernate for the winter by storing up on food and adding an extra layer of fat.  Many humans can fall into these same habits… It’s all too easy to look at the cold weather outside and decide to ditch your workout in favor of snuggling on your couch with a blanket, some hot chocolate, and your Netflix.  Enter: The Workout Girl. I bring you this challenging abs workout that you can do in the comfort of your own home. No gym required! Now you have no excuse, but to continue to stay in shape despite the frosty winter weather. :)

Know Before You Go 

Do a 10-minute warm up before your workout.  Walk or jog around your block or in place in your living room, or dance around to 3 of your favorite songs.  If you have access to a treadmill, walk at a slow speed (I recommend 3.5 mph) and at a high incline (8.5-9.0).  Drink water between each circuit to stay hydrated, and stretch for 10 minutes after the workout. It’s OK if this workout is challenging for you… if you keep this up just 2x per week, in a month or so this will likely be easy peazy.

Equipment:

-free weights (3 lbs), medicine ball, balance ball

Circuit 1 – Do 3x Through

A) The “Cycler” – Begin by lying down on your back on your mat with your hands behind your head (elbows bent) and your knees bent with your feet on the floor.  Lift the right knee towards your chest, and raise your torso to try to touch your left elbow to your right knee.  Slowly lower to starting position.  Then, lift your left knee towards your chest and raise your torso to try to touch your right elbow to your left knee.  Slowly lower to starting position.

B) The “Human Accordion”  – Begin by laying on your back on your mat with your arms resting at your sides. Keeping your legs together and fully extended, lift your legs off the ground to a 45 degree angle to the floor.   Slowly lift your upper torso off of the mat until you feel that your abs are engaged.  Holding this position, lift both arms off of the mat and fully extend them in front of you.  In one simultaneous motion, bend your knees to bring them towards your chest and lift your torso up to meet your knees.  Then, unbend your knees so your legs are again fully extended at a 45 degree angle and lower your torso so that it is slightly raised above the ground.  Repeat, contracting and expanding your knees and torso, 20x.

C)  The “Overhead Haul” – Begin by laying on your back on your mat holding a medicine ball behind your head.  As you sit up, lift the medicine ball up overhead and try to touch the medicine ball to your toes.  With control, slowly lift the medicine ball back overhead as your lower back down to the mat.  Repeat 12x.
Copy of circuit 1

Circuit 2 – Do 3x Through

D)  The “Playing Catch” – Begin by laying on your back on your mat holding a medicine ball behind your head.  With control, slowly sit up and bring the medicine ball up overhead.  As your raise the ball overhead, toss it to your friend standing across from you.  As you lower your torso back to the ground, have your friend toss the medicine ball back to you and catch it.  Lower the ball back to the ground behind your head as you lower your torso.  Repeat 12x.

E)   The “Bees’ Knees” – Begin in a position as if you are going to do a push up, except your hands are resting on a balance ball.  Your body should be a straight line from the ball to the floor.  Keeping your abs tight to maintain your balance, bend your right knee to bring your knee up towards your chest.  With control, return your right foot to the ground.  Then, bend your left knee to bring your knee towards your chest.  With control, return your left foot to the ground.

F) The “All A-Flutter” – Lay on your back on your mat with your arms resting at your sides.  Life your legs slightly off of the ground, keeping your feet together. Slightly ‘pulse’ your left leg, and then your right leg, up and down.  (As your left leg lifts slightly up, your right leg lowers slightly down, and vice versa.)  Your legs should hover around 6″ off of the ground throughout the entire exercise.  Repeat nonstop, alternating legs, for 60 seconds.
Copy of circuit 2

Circuit 3 – Do 2x Through

G) The “Side-To-Side” – Begin by laying on your back on your mat with your arms resting at your sides. Keeping your legs together and fully extended, lift your legs off the ground to a 45 degree angle to the floor.   Slowly lift your upper torso off of the mat until you feel that your abs are engaged.  Hold a medicine ball to your chest.  Tap the medicine ball to the ground on the right side of your body, and then tap the medicine ball to the ground on the left side of your body.  Repeat nonstop, tapping the ball on either side, 15x each side.

H) The “Super Workout Girl” – Begin by lying face-down on your mat with your arms outstretched in front of you holding 3 lb weights and your legs outstretched behind you.  Simultaneously lift your legs and arms as high off of the mat as you can.  Hold for 3 seconds.  Repeat 10x.

I) The “Balancing Act” – Begin in a position as if you are going to do a push up.  Simultaneously lift your right leg up behind you and your left arm out in front of you.  Hold for 3 seconds.  Return to starting position.  Then, lift your left leg and your right arm.  Hold for 3 seconds.  Repeat 12x.

Copy of circuit 3


Fitness Tip of the Day

Break free of the gym! Click here for 3 easy ways to stick to your fitness goals without a gym membership.

 

xoxo,

Workout Girl

 

Discussion

One Response to “How To Get A Core You Can Adore”

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    Posted by 83Erma | August 2, 2017, 3:18 am

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