.svg){kind=small}
This workout is sure to strengthen your core with planks and crunches to make those abs scream. Add this to the end of a run, HIIT, or strength workout.
Remember, if you see doming/coning STOP the move and check out our post on pregnancy core modifications, which can also be great for postpartum.
Workout time: 10-12 minutes
Instagram demo here.
Warm up your core and total body by doing the following 3 moves, each for 60 sec
Move 1: High Plank, hands planted on ground with shoulders over wrists + pelvis tucked
Move 2: Side Plank, Right forearm down (hold for 30 sec, hip dips for 30 sec)
Move 3: Side Plank, Left forearm down (hold for 30 sec, hip dips for 30 sec)
Circuit 1
Do each of the following moves for 30 sec, no rest between transitions and repeat x2. Then rest for 30 sec before starting Circuit 2.
Move 1: Standard Upper Crunch, Hold for 2 counts before releasing down (Advanced Feet in Table Top)
Move 2: Leg Lift and Lower, 3 counts down and 1 Count Up
Move 3: Suitcase Crunch to Hollow Hold (everything together and everything long)
Circuit 2
Do each of the following moves for 30 sec, no rest between transitions and repeat x2.
Move 1: Bicycle Crunch to Alternating V-Up Crunch, Alternating legs
Move 2: Cherry Pickers aka Toe Reaches, 2 Right and 2 Left
Move 3: Slow Bicycle, Hold for 2 counts before switching sides (2nd time through pick up the pace)
Finisher
Do each of the following moves for 30 sec 1 time through, no rest between transitions.
Move 1: Forearm Plank Hold, Option to rock fwd and bkwd on toes
Move 2: High Plank + Alt Slow Knee to Same Elbow, Hold for 2 counts
Move 3: Forearm Plank Hold
Move 4: High Plank + Fast Mountain Climbers
