The Crop Top Core Sculpting Workout – The Workout Girl

The Crop Top Core Sculpting Workout

Ever have ‘ab envy?’ You know, that feeling you get when you see some chick rocking a crop top like it’s no biggie?  I mean, seriously people, what ever happened to the good ol’ days of flowy tunic tops and comfy leggings?? Now THAT was a fashion statement I could get behind.  Well, as the old adage goes, if you can’t beat ’em, join ’em.  Here’s a great workout to get those abs in gear and crop top ready!

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:

-none! just you!

Circuit 1 – Do 3x Through

A) The “Starting Line” – Start in a position as if you were going to do a push up (with your body off the ground except for your hands and toes).  Plant your arms, fully extended, and plant your left leg.  Bring your right knee towards your chest with your right foot on the floor below your chest.  Now, simultaneously jump your legs (arms are planted!) to bring your right leg back to starting position and your left leg forward towards your chest.  Go as fast as you can, continuously, while alternating bringing each leg forward towards your chest.  Repeat x 20.

B) The “Reach Out and Touch Someone” – Lay on your back on your mat with your arms resting at your sides.  Bend your right knee to rest only your right foot on the floor.  Your left leg should be extended in front of you on the ground.  Lift your right arm so it is perpendicular to the ceiling.  With control, sit up towards your right knee, keeping your right arm perpendicular to the ceiling the entire time.  Slowly lower your torso back to the ground (keeping your right arm up).  Repeat 15x, and switch knees/arms and repeat 15x more.

C) The “Flapper” – Lay with your back on your mat with your arms resting at your sides and your legs on the ground.  Simultaneously lift your legs, your upper body, and your arms a few inches off of the ground.  While holding this position, lift and lower your arms 20x, never letting your arms hit the ground.
Copy of Copy of circuit 1

Circuit 2 – Do 3x Through

D)  The “Knee Hugger” – Begin by laying on your back on your mat with your legs extended in front of you.  Lift your shoulders a few inches off of the ground.  Pretend you are holding an orange under your chin as your lift your head.  Bend your left knee in towards your chest.  Grab your left ankle with your left hand and your left knee with your right hand. Raise your right leg to a 45 degree angle off of the floor.  Then, switch legs by bringing your right knee to your chest and extending your left leg so that it is at a 45 degree angle.  Repeat nonstop, 10x both sides

E)  The “This Is Making Me Dizzy” – Lay on your back on your mat with your arms bent at the elbow behind your neck, supporting your head, and your legs suspended together in the air, bent at the knee.  Pretend you are holding an orange under your chin the entire time (i.e. keep your chin up towards the ceiling).  Sit up and touch your left elbow to your right knee, and then lay back on your mat.  Now sit up again and touch your right elbow to your left knee.  Repeat 10x for each side, alternating sides as your go.

F) The “Can’t Push Me Down” – Lay on your back on your mat with a buddy standing behind your head.  Hold your buddy’s ankles.  Keeping your legs together, lift your legs up so that they are a 90 degree angle to the floor.  Have your buddy then push your legs (not TOO hard!) down and to the right.  Without letting your legs touch the ground, lift them back up so that they are at a 90 degree angle to the ground.  Now have your buddy push your legs down and to the left.  Without letting your legs touch the ground, lift them back up.  Repeat 10 x to each side.  (If you’re working out solo, lay on your back with your hands at your sides.  Lift your legs up so that they are at a 90 degree angle to the ground, and then lower them to a few inches off the ground.  Repeat x 20.)
Copy of Copy of circuit 2

Circuit 3 – Do 2x Through

G) The “Longest 30 Seconds Of My Life” – Start in a position as if you were going to do a push up.  Your arms should be fully extended, your back should be as flat as possible, and your butt should be low to the ground.  Now bend your arms at your elbow so that your forearms are resting on the mat.  All your weight should now be supported on your toes and on your forearms.  Hold this position for just 30 seconds, then rest for 30 seconds.  Repeat 3x.

H) “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.

I) “What Love Handles?” – Lay down on your mat on your right side, with your left leg resting on top of your right leg.  Supporting yourself on your right forearm and your feet, lift your body off the mat and move your hips up and down only a few inches, never letting your hips touch the mat.  You can rest your left arm in front of you on the mat (or hold it up in the air for more of a challenge).  Lift and lower your hips x 10.  Repeat on your left side.

Copy of Copy of circuit 3


Fitness Tip of the Day

Check out these winning diet & fitness tips from the US Women’s National Soccer Team.

 

xoxo,

Workout Girl

 

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