Killer Core Workout

Get After It!

Only I can change my life. No one can do it for me.

— Carol Burnett

Weather you are trying to get that 6 pack for the beach in the summer or you are just trying to tone up a little bit, this ab workout will get your abs in shape and make them sore right after. Your core is very important, it helps stabilize you during all of your workouts and keeping your core in shape will help limit back problems as well. When we are working out our core it is important to breathe! You should be able to talk normally while fully flexing your abs, if you can’t do this right now, it’s okay, practice.
Working out your core shouldn’t restrict your breathing. You should have a tight core during all of these workouts while keeping your chest loose. This is an important skill to have because all of our workouts in the future require being “tense” but this should restrict our breathing, otherwise we run the risk of passing out if we strain too much without breathing.

What you will need for this workout:
Stability-ball ,1 weight of your choice (medicine ball, dumbbell, plate)

Killer Core Workout

  • 100 stability-ball crunches
  • 100 stability-ball back extensions (lay on your stomach on a yoga ball and do a superman without lifting your feet, so lift your chest up)
  • 60 second side plank each side
  • 50 reverse crunches

Repeat 3 times

  • 30 Russian twist with press (each side) with weight of your choice
  • 30 seconds of upward facing dog
  • 60 seconds of flutter kicks (slow and in control)
  • 60 seconds of plank

Repeat 3 times
*rest 30 seconds between each exercise

Remember to warm-up and cool-down properly before and after each workout. A good warm-up would be stretching and then a 5 minute run / bike ride and if you can’t do either of those, then just stretch. After workouts you should stretch, and a good stretch after a core workouts is the cobra yoga stretch into child’s yoga pose. Do each for 30 seconds and cycle through it for at least 3 times.


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