Quick Core Vol. 1 // A quick core workout to tame those love handles and pooch // http://www.lovedoinglife.com/quick-core-vol-1

A special thank you to my lovely husband Michael A. Johnson, DPT, ATC who contributed to the article. Due to its medical nature and his background he ensured the article is medically sound. 

Today I am sharing with you the 30 minute core workout vol. 1 that is sure to tone up your entire core! This workout is tough but it is worth it. For this workout you will need:

  • Yoga Mat
  • One light weight (a 3 lb. or 5 lb.)
  • Water Bottle

I have also included the playlist that accompanies this workout. That way you do not have to waste 10-15 minutes looking for the right music. One thing you should know about my workouts is I do each exercise to the tempo of the song and I also do the exercise for the entirety of the song. Most people can do five crunches but to be able to do several sets of crunches that is where the real change takes place! I have also created a free printable for this workout. Be sure to enter your name and email at the bottom of the post and your free printable will be sent to you, making it easy to do these exercises away from your computer.

Oblique V-Ups

(You will need your yoga mat)

Form: Start by laying on your side. Body is in one straight line. Bottom arm, arm closest to the floor, laying next to the body with palm touching the floor. Place the fingers of the other hand behind your head. Pressing the bottom hand into the ground, lift both legs up so that the top elbow and knee connect. This should be down slowly and in a controlled manner. A modification for this move would be to bend the knees as you lift the legs. 

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Bicycle Crunches & Flutter Kicks

(You will need your yoga mat)

Form: Start by laying on your back. Place both hands behind the head keeping the fingers soft. Elbows remain out to the side and make sure you keep space under the chin causing your gaze to be diagonally up. Keep the left elbow o the ground as you twist the right elbow to meet the left knee. Then switch and do the other side. Alternate each side doing around 30-35 reps. One bicycle crunch to the left then to the right is considered one rep. For the Flutter Kicks, place the hands under your bum with the legs straight out hovering over the floor. Alternate your legs up and down, just as if you were swimming in a pool. A modifier for this exercise would be to keep your knees bent as you kick. That way you relieve any pain you may have in your back. 

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Lying Oblique with Straight Leg Lift

(You will need your yoga mat & one weight)

Form: Start by laying on your side. Place the weight in between the arches of your feet. Your body should be in one straight line. you can prop your head up or lay it all the way down. The top arm should be placed in front of your chest for stability. Keeping your legs together lift them up and down. Make sure you keep your core tight the entire time. Do around 20-24 reps on both sides. 

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Supine Reverse Crunch & In & Outs

(You will need your yoga mat)

Form: Start by laying on your back. Place your hands under your bum. Your knees should be bent putting your legs at about a 45 degree angle. Lift the pelvis off the floor so that your knees come towards your head then bring your pelvis back down to the ground. Be sure that your legs do not fall forward allowing your feet to travel closer to the ground. This is a small movement. You should feel this exercise in your lower abdominals. Do around 20-25 sets.  For the Ins & Outs, start with the knees in, next to the chest, then send your legs straight out so that they are hovering over the ground. Be sure that your hands are under your hips to help keep neutral spine. Do around 20 sets (in and out are one set). 

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Bridges

(You will need your yoga mat)

Form: Start by laying on your back. Head is rested on the ground. Hands are placed either by your hips and under your head. Feet are about 18 inches away from hips. Push your belly button towards the spine to achieve neutral spine. Lift your hips into the air while keeping your feet and shoulders on the ground. Do several sets lifting both hips evenly, then pulse one hip at a time for several sets, about 16-20. 

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Prone Reverse Crunches

(You will need your yoga mat)

Form: Start by laying on your belly. Hands can be beside the hips, out to the side like a “T”, or out in front like Superman. Keeping the legs straight, lift your chest off the ground. You will feel this in your low back, bum, and hamstrings. Do several regular sets, around 30. Then pulse, around 20 sets. 

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This core workout is no joke! Even though it may be tough, you can do it! Once you have completed these exercise please take at least ten minutes to cool down and stretch the muscles you just used. Also, drink lots of water since this is a tough workout and you probably just sweated more than you care to admit 😉

Feel free to contact me if you have any questions!

 

SAVE FOR LATER!

30 Minute Core Workout Vol. 1 // http://www.lovedoinglife.com/30-minute-core-workout-vol-1

 

PLAYLIST

 

This post does include affiliate links. If you purchase the item using the links provided you are supporting Love Doing Life and I thank you in advance for doing so. 


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