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

Hold 30 seconds

Plank hold forearm

Hold 30 seconds

Knee taps alternating


Alternate taps for 30 seconds

Knee double taps

Tap both knees 30 seconds

Plank hold forearm

Hold 30 seconds

Plank hold hand

Hold 30 seconds

Circuit 2:

Table top alternating toe tap


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

Table top double toe tap


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

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

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

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

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

Single leg bridge

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

Birddog with crunch


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

Side plank

Hold each side 30 seconds

Top 5 Swissball Exercises

Ah, the swissball.  We see them at the gym, but what the hell do we do with them?  They are in essence, an excellent tool for core and stability work.  The lack of stability they provide makes the core turn on even more and makes all your other muscles work harder to accomplish the exercise.  There are SO many things you can do with a swiss/stability ball, this list is obviously non-exhaustive.

A stability, or swissball, can easily be incorporated into your workout at the gym or at home.  Any time you do a movement in which the ground or a chair is used to support bodyweight, sub out a stability ball!  To do this safely, keep in mind that the sub-out part of the stability ball should be used for a secondary support.  This means that basically, if the exercise is stepping up onto a chair (if at home), or aerobic step (if at the gym), the ball clearly wouldn’t work here, so please don’t try to step on a ball, unless you are a professional.

My current Top 5 Stability ball exercises are:

  1. Pike crunch


This is one of my FAVORITE core and arm exercises.  Make sure you keep your core rock hard.  Use your midsection to pull yourself into a pike position, hold for a second, and return to a plank position.  Repeat 8-12 times!

      2. Split squat ball


Holy stability!  This is no easy exercise.  The prop of one leg on the ball really challenges your balance and core stability.  If you can’t maintain good form and control, be sure to use assistance for your balance.  Repeat each side 8-12 times!

      3. Shoulder bridge burner with UE movement 


If you want to feel your glutes & hamstrings burn, baby, burn – this is the exercise for you.  Try to keep your core and hips perfectly straight and level, core engaged, and extra squeeze at the booty!  Keep this position while you perform upper body exercise (you can also get just as good of a burn by focusing on lower body!)  Pictured here, I’m performing overhead chops for core, lats and triceps. 

      4. Walk out with pushup

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Push ups are probably on my list of least liked exercises, but they are such a good exercise because they target core AND arms.  Add the stability ball to ramp up the core engagement.  Keep core tight and do not let your lower back “sag.”  8-12 reps!

      5. Bridge + HS curl

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If there is any exercise to guaranteed burn out the hamstrings on this list, this is the one.  Pro Tip: keep the booty elevated to maximize the work of the posterior chain, aka the backside of your body.  8-12 reps!


Playing Cozy Dress Up

Winter weather is a great excuse to play cozy dress up.  Cozy dress up: dressing as comfortable as possible and looking fly.   A nice sweater is an excellent way to achieve this look goal. The softer, the better.  Who doesn’t wanna feel like they are wearing a blanket out?  The trouble with sweaters can be their bulkiness, hiding of physique, or dress down feel.

I don’t let this stop me, though.  The more comfortable I am, the happier I am, but this is universal, right?  Regardless, I’ve found that for nights out when I just want to be as comfy as possible, I do not shy away from sweater wearing.  Pair a sweater with a pair of black tights and over the knee boots, and that sweater just escalated into another realm of dress wear.

I get it though, here I am talking about comfortable clothing and I’m mentioning over the knee (heeled) boots?  Well, I was skeptical of buying them for myself at first.  Despite OTK boots being everywhere in fashion, I felt like my legs were too short to pull them off.  Luckily #targetstyle is always killing it.  I found a reasonably priced pair of boots for my first venture into this style.  I love them.  I’ve always wondered why we don’t have jackets for our legs in cold weather, and OTK boots are essentially just that.


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Click the pic for link to purchase!


So, don’t let wearing a sweater make you feel like you are just out running errands or having lunch with your Grandmother.