More Core For Sure – The Workout Girl

More Core For Sure

Have you gone through summer trying to hide your stomach?  A tankini, a sarong, or even a muumuu?  (Please don’t say you’ve been wearing a muumuu.)  Put those days behind you!  Keep doing this workout while maintaining a healthy diet, and by next summer, you’ll likely be making those Sports Illustrated swimsuit models jealous!  Note:  This workout is definitely challenging, so we made it a bit shorter than usual.

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 should be easy.

Equipment:

-balance ball

Circuit 1 – Do 2x Through

A) The “What the F@#k?” – Start in a position as if you were going to do a push up, except your feet are resting behind you on the balance ball.  The key to stability is to keep your abs tight.  Find your balance first before attempting this move.  Keep your arms planted on the ground the entire time (fully extended!).  Once you’re steady, bring your knees into your chest (the ball will roll forward) and then bring your legs back to starting position (the ball will roll back and your legs will be fully extended).  Repeat x 10.

B) Do the “What the F@#K?” again, except keep your knees tucked into your chest the entire time and roll your legs on the ball back and forth from left to right.  Repeat x 10.

C) The “More Core For Sure” -Lay back with your lower back and butt resting on a balance ball.  Your arms should be behind your neck, holding your neck in your hands.  Your knees should be bent in front of you at a 45 degree angle, with your feet on the ground. While balancing on the ball, sit up to a 90 degree angle, and then lay back down on the ball.  As you sit up, the ball will roll back slightly, but should return to starting position as you lay back down.  Repeat x 15




Circuit 2 – Do 2x Through

D) The “Balancing Balls'” – Start in a position as if you were going to do a push up, except your feet are resting behind you on the balance ball.  The key to stability is to keep your abs tight.  Find your balance first before attempting this move. Slowly lift your left leg up off of the ball, then return it to resting on the ball.  Do the same with your right leg.  Repeat 10x each leg.  (If you can! This one’s tough!)

E) The “You Made Push Ups Harder?” – Do 10 push ups, except your feet are resting on a balance ball behind you instead of on the ground.

F) “Ball Handling” – Lay down with your back on the mat, holding a balance ball behind your head.  Lift the ball up over your head, while lifting your head, chest, and legs off the ground.  Transfer the ball to in between your legs.  Lower your legs (now holding the ball), chest, and head to the ground and place your arms behind your head.  Raise your legs, chest, and head and reach up to grab the ball from your legs.  Bring the ball (now in your hands) to the ground behind your head and bring your legs to the ground.  You should now be back in starting position.  Repeat 10 times.


Circuit 3 – Do 2x Through

G) The “Flying V” – Start in a position as if you were going to do a push up, except clasp your hands together and rest all of your weight on your forearms and toes.  Now raise your hips and walk your toes in towards your shoulders until your body forms an upside-down “V.”  Hold for just 30 seconds.  Try not do bend your knees.

H) Do the “Flying V,” except do not lift your hips or walk your toes in.  Stay as flat as you can (keep that butt down!) and resting all of your weight on your forearms and toes.  Hold for 30 seconds.

I) “Party Pilates” – Start out in a position as if you were going to do a push up.  Lift your left arm and rotate your body so that you’re balancing on your right arm, your body is facing the wall, and your left leg is resting on top of your right leg.  Extend your right arm fully and hold your left arm up in the air as high as possible.  Look straight out at the wall and hold this position for just 3 seconds.  Then switch sides.  Repeat, 5x each side.





Fitness Tip of the Day

Did you know that muscle weighs more than fat?  It’s possible to lose inches off your waist and still gain a little bit of weight…so don’t freak out if you have a healthy diet and actually gain a little weight at first when you are doing these exercises.  You may just be toning your muscles!

 

xoxo,

Workout Girl

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