Happy Hump Day! I’ve got another ab workout for you today because, well, if you haven’t noticed by now, I love me a good sore core.
Bodyweight Ab Workout
You’ll complete three rounds of the following ab exercises.
- 25 Side Plank Cross Crunches (each side): Start in a side plank position and extend your top arm out overhead and your bottom leg straight out behind the supporting leg, hovering off the ground. Crunch that bottom knee into meet that top elbow, and then extend back out. Your goal is to not let that bottom foot come to rest on the ground until you’ve completed all 25 reps.
- 30-second Elbow Plank
- 50 Bicycle Crunches: Lay on back, hands behind head. When you crunch up towards your bent left knee, your right leg should be extended out and not touching the ground. Switch sides, crunching over towards the right with your left leg extended. Continue in a fluid, cycling motion.
- 10 V-Up Crunches: To do a V-Up, you start on your back with arms stretched out overhead and legs hovering just slightly above the ground. You’ll then crunch up, bringing your hands towards your toes (keeping legs and arms straight). When done correctly, your body will make a “v” shape as you crunch; this means you’re not just reaching your arms up, your chest needs to move towards your knees. Lower back down to starting position. If possible, your feet should never touch the ground.
- 30-second Boat Pose: If you practice yoga, you’re probably familiar with boat pose. Sit in a “V” pose with legs held straight up at about a 45-degree angle with the ground and arms out straight. If it’s too difficult to keep your legs straight, bend them at the knee for Half Boat Pose. Hold for the 30 seconds.
- 20 Plank Jacks to Jumps: Start in a plank position. Jump both feet up towards your hands. Jump them back into plank position. Jump feet apart (like a horizontal jumping jack) and then jump them back together into your starting plank position. That’s one rep.
- 20 Alternating Bear Knee Tucks: Get on all fours in a table position and then lift your knees a couple inches off the ground. Keeping them off the ground the whole time, alternate tucking one knee up towards your chest and then the other. It’s a small, controlled contraction.
- 30-second Bear Plank: Hold that table position with knees hovering a couple inches off the ground.
Before I sign off for today, I just wanted to ask if any of you had some favorite stability ball exercises. I just bought a big ol’ blue one and can’t wait to put together some workouts using it!