Abs & Core Baby!

MOVEMENTS OF THE CORE

WHAT TO BRING

• A Yoga Mat
• An upbeat exercise playlist
• Your smiling face!

TIME & LOCATION

• 20 minute work out
• You can do it anytime
• Anywhere

WARM UP

• Squat with Arm Circles squeezing pelvis wall
• Flexion, extension of the spine
• Lateral flexion, side to side with arm reach

MOVEMENTS OF THE CORE

1) Standing Oblique Crunch 25 reps
2) Walk out to a plank, walk in & Stand up 3x
3) Walk out to Forearm Plank, Bend Knees, Neutral Pelvis hold/Up-Dog
4) Forearm Plank, opposite leg hold, add the arm, Pike hips up 8x, Cat Cow
5) Side Plank on forearm, Hip Dips, lift opposite arm & leg pull together 8x
6) Pelvis & Alignment on back engage, Transverse Abdominus, add the crunch
7) Upper Fibers add Arms Hold 8x
8) Pulse hands between knees 20 reps, Lateral Flexion 15
9) (Transverse Abdominus) Stack Knees up, Toe Taps 8x, Long Legs 8x, add a rotation 8x
10)Full Roll Ups 4x, twist long spine, Saw
11) Double Leg Holds, hold the last one for 10sec
12) Double Leg Hold, Flutter Kicks
13) Bicycles or Single Leg with a twist
14) Rolling like a ball to Ab Tucks
15) Side Plank Reach Over & Under
Mermaid Stretch, Cat Cow, Down Dog, Walk in Stand Up