Core Workout
Strengthen your midsection with this routine!
TURN THE PAGE FOR MORE.
A Training
B
1. Stability ball roll-up with twist a TARGET MUSCLES: obliques, rectus abdominis, transverse abdominis SET UP: Start with your hands on the floor, your calves resting on a ball. Angle your hips to the right [A].
2. Kick-out
a
EXECUTION: Draw your knees toward your right elbow [B], then extend. Repeat, drawing your knees to the left. Alternate sides with each rep.
TARGET MUSCLES: lower abs SET UP: Lie on your back and bend your knees to a 90-degree angle. Keep arms and hands by your side, palms down on the floor [A]. EXECUTION: While contracting your abs, extend both legs to a 45-degree angle [B]. Hold for a second, return to start position and repeat.
A
B
3. Stability ball leg lift a TARGET MUSCLES: rectus abdominis, transverse abdominis SET UP: Start by lying faceup on the floor with a stability ball between your ankles, legs straight and on the ground. Press your palms into the floor a few inches away from your hips for greater stability. Squeeze the ball and lift it, bringing it perpendicular to the floor. EXECUTION: Still squeezing the ball, slowly lower your legs toward the ground, keeping your legs straight as you move. Be sure not to touch the ball to the floor at the bottom of your rep. Lift it slowly to return to the start.
B
a
4. Bicycle crunch
A
TARGET MUSCLES: internal and external obliques, rectus abdominis, transverse abdominis SET UP: Lie faceup with your knees bent, calves parallel to the floor and fingertips placed lightly behind your head [A].
a
5. Plank
EXECUTION: Lift your upper back from the floor, directing your left elbow to your right knee as you extend your left leg [B]. Repeat on the opposite side for one rep.
TARGET MUSCLES: Erector spinae, rectus abdominis, transverse abdomis SET UP: Lie on the floor on your stomach with your elbows directly below your shoulders and legs extended. Your forearms are flat against the floor and your toes are curled under so that your heels are pointed toward the ceiling. EXECUTION: Keeping your body straight and abdominals tight, hover off the floor so that your body weight is supported by your arms and feet. Hold for as long as you can (commonly 30 to 60 seconds is the norm). Continue to breathe the entire time.