Intro – Week 3 – Day 7 – Core

Repeat for a total of 5 rounds

Straight Leg Sit-Up
1. Lie Flat on the back with the legs extended long and arms straight up over the chest. This is the start position.
2. Using the abdominal muscles, bring the torso upright, then round over the legs reaching toward the toes.
3. From here, slowly lower the torso, vertebrae by vertebrae, back down to the start position.

Primary Muscles Worked
Abdominals

Flutter Kicks
1. Lie flat on the back with arms straight out to the sides and palms facing down for stability.
2. Lift the legs 4 to 6 inches off the floor, pressing the lower back into the mat.
3. Keep the legs straight raising one leg above the other, then switch, moving in a fluttering (up and down) motion.

Primary Muscles Worked
Abdominals

Lying Leg Lifts
1. Lie flat on the back with hands under the lower back or on the sides of the body to support the pelvis.
2. Keeping the legs straight and ankles together raise the legs until the feet are in line with the hips.
3. Lower the legs slowly back down to the start position.

Primary Muscles Worked
Abdominals

Scissor Kicks
1. Lie flat on the back with arms straight out to the sides and palms facing down for stability.
2. Lift the legs 4 to 6 inches off the floor, pressing the lower back into the mat.
3. From here lower one leg towards the floor while lifting the other leg up over the hips back and forth in a scissor motion.
Primary Muscles Worked
Abdominals and Obliques

Figure Four Crunches
1. Lie on the floor face up, shoulders and back flat. Lift both feet off the floor and bring the left ankle to the right knee with the hands behind the head. This is the start position.
2. Leaving the hands behind the head, lift the shoulders off of the floor.
3. From here, bring the right elbow to the left knee the immediately bring the left elbow to the left knee then return to the start position.

Primary Muscles Worked
Abdominals and Obliques

V-Up
1. Lie flat on the back extending the arms behind the head, feet together, and toes pointed.This is the start position.
2. Keep the legs straight, lifting them simultaneously with the upper body off the floor, while the low back remains on the floor.
3. Keeping the core tight, reach toward the toes. Then slowly lower back down to the start position.

Primary Muscles Worked
Abdominals

Repeat for a total of 5 rounds

2019-12-18T19:31:09+00:00