Bonus Abs Workout
Bonus Workout, Week Two
Yessss you make me proud! You better be proud too. Feelin’ strong, makin’ changes, pressin’ forward. Turn up your super-focused playlist, cycle, jog, or dance it out, and light that core on fire!
More on the Movements…
20 Alternating Straight-leg Sit-ups
Lay flat on your back with your legs in a v shape and toes pointed toward the ceiling.
Contract your abs as you lift your torso off the floor and reach your right hand to your left foot.
Lower back down to starting position and repeat with your opposite hand.
Continue alternating for 20 repetitions.
Breathing: Exhale as you reach, inhale as you lower back to the floor.
20 Straight-leg Lifts
Lay flat on your back, arms at your sides and legs straight.
Contract your abs, press your palms through the floor and keep legs straight as you lift them off the floor until your heel are pointed toward the ceiling and hips are lifted.
Lower them back toward the floor in a slow and controlled manner until they are hovered above the floor.
Raise them again and continue for 20 repetitions.
Breathing: Exhale as you raise your legs, inhale as you lower.
12 High Plank Crossover Hip Hikes (each side)
In high plank position, wrists stacked below shoulders, contract your abs and pull your knee across your body toward your opposite shoulder.
From this position, lift your hips quickly then lower them and return your leg to starting position.
Continue on this side for 12 repetitions, then switch legs.
Breathing: Inhale as you pull your knee, exhale as you hike your hip and return to starting position.
15 Butterfly Hip Thrusters
Lie face-up on your mat with your arms at your sides. Bend your knees and bring the soles of your feet together.
Contract your glutes and thrust your hips toward the ceiling.
Slowly lower your hips back to the mat.
Continue for 20 repetitions.
Breathing: Exhale as you thrust, inhale as you lower.
20 Low Plank Hip Drops
Start in low plank position, resting on forearms and elbows stacked below shoulders.
Engage your core and rock one hip toward the floor, raise it back to starting position, then switch sides.
Continue for 20 repetitions.
Be careful to not sage your hips or round your back.
Breathing: Inhale as you rock your hip, exhale as you lift it back to starting.
45 sec Low Plank
Start in standard plank position: Hands stacked under your shoulders, feet hip width apart.
Lower yourself until you’re resting on your forearms, keeping everything in a straight line.
Squeeze your butt and quads and hold your core tight, careful to not round your back or sag your hips.
Breathing: Do it!
45 sec Side Plank (each side)
Start on your side with your feet stacked and forearm below your shoulder.
Contract your core and raise your hip off the floor until your body is in a straight line.
Hold the position for 30 seconds, then switch sides.
Breathing: Do it!
Modification:
Step your top foot in front of the bottom foot for better balance, rather than stacked ankles. You can also place your top hand on the floor in front of you if you need further support.
