Core (on the Floor)

A flat stomach, often a #1 goal for many people.  How to get a flat stomach? Cardio + Core!! For core routine, the usual go-to thought is work the abs.  True, the abs are important. But, the abs only compromise a very small portion of what is considered our overall core.  To get max core stabilization effort, we need to work the superficial AND deep trunk musculature, as well as involve our glutes!  (Notice how those glutes cycle back around to EVERYTHING?) I know the “6-pack” is the most noted physique attribute of having a toned core, but it will be impossible to get the 6 pack without working the rest of the core!  Besides, working the full core makes for a happy back. Happy back means happy life, #amiright?

Circuit 1 

(immediately transition between moves)

Plank hold hands

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Hold 30 seconds

Plank hold forearm

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Hold 30 seconds

Knee taps alternating

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Alternate taps for 30 seconds

Knee double taps

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Tap both knees 30 seconds

Plank hold forearm

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Hold 30 seconds

Plank hold hand

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Hold 30 seconds

Circuit 2:

Table top alternating toe tap

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Keep low back flush against floor (use hands under sacrum if needed) and alternate toe taps for 30 seconds

Table top double toe tap

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Keep low back flush against floor (use hands under sacrum if needed) and slowly tap both toes down & return for 30 seconds

Double leg extend alternating LE lower

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Keep low back flush against floor (use hands under sacrum if needed) and alternate leg drop, keeping knees straight for 30 seconds

Double leg extend bilateral LE lower

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Keep low back flush against floor (use hands under sacrum if needed) and drop both legs down together.  Only go as low as you can while keeping back flat.  Perform for 30 seconds

Double leg swerves

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Keep low back flush against floor (use hands under sacrum if needed) and perform a half circle down and up towards the left, return to the top, perform to the right.  Perform for 45 seconds

Repeat Circuit 2

Circuit 3:

Double leg bridge

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Keep core engaged and squeeze gluts to lift.  Perform for 60 seconds

Single leg bridge

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Keep core engaged and pelvis level.  Perform on each leg for 15 seconds

Birddog with crunch

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Hold birddog position, keeping back flat and pelvis level.  Crunch knee to opposite elbow.  Alternate position for 60 seconds

Side plank

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Hold each side 30 seconds

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