Towel + hardwood floor = ghetto Megaformer?? In an attempt to mimic my beloved machine while visiting my parents this holiday, I put together this ab workout using a towel to recreate a couple of my favorite Lagree Fitness exercises.
Deck of Cards Ab Workout
Equipment I Used:
- Exercise mat
- Dish towel (if you have carpeted floors, use DVD cases or an overturned Frisbee; if you’re at a gym, use sliders)
- Deck of cards (you can also use a smartphone app like RipDeck)
In a deck of cards workout, each suit corresponds to an exercise and the number on the card tells you how many reps to complete. Face cards = 10. Aces = 11. Flip the cards over one at a time, completing the given rep-exercise combo, flipping over the next, and continuing until you’ve gone through the entire deck.
HEARTS = Bear – Pike Sliding Plank Combo
Start in a plank position with your feet on a towel. Keeping your hips level with your shoulders, back flat, slide your feet forward, bending your knees in towards your elbows. Slide feet back out, straightening your legs into plank position. Now, keeping your legs straight, pike your hips up into the air, bringing your body into an upside down “v” shape. Try to keep your heels lifted as you do this, sliding on the balls of your feet. Once you hit your peak (if you have tight hamstrings, you may not be able to get your hips up very high—that’s ok!), slowly lower back down into plank position. That combo (1 bear with bent knees + 1 pike with straight legs) = 1 rep.
SPADES = Side Plank Hip + Leg Lifts
Start in a side plank position, right hand stacked under right shoulder. From here, dip your hips down towards the ground and then squeeze your right sidebody to lift them back up to starting position. Next, lift your top, left leg straight up and then back down to starting position. That’s one rep. When you do the leg lift, make sure you’re not letting your hips sag downward—hold ‘em up! Repeat on both sides (so if you draw a 7 of spades, do 7 reps on the right and 7 reps on the left).
DIAMONDS = Oblique Towel Sliders
Start in a plank position with feet on a towel (or other sliding object). From here, slide both feet up towards the outside of your right hand. Slide back to center and starting plank position, and then repeat in the opposite direction. Once you’ve gone to each side, that’s one rep. As you do these, avoid letting your hips drop—you don’t want to sit on your heels as you slide your feet up to the side. Engage your obliques to keep hips relatively level with shoulder-height the whole time.
CLUBS = V-Up to Full-Body Crunch Combo
Start on your back with arms stretched overhead and legs hovering just slightly above the ground. Pull your abs in tight and press your low back to 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. Next, go into your full body crunch, bending your knees in as you crunch your chest up to meet them, wrapping your arms around your knees. Extend and lower back down to starting position. That sequence is one rep. If possible, your feet should never touch the ground between moves and reps.
As an added bonus to this workout, your floors will be beautifully polished by the end… 🙂