10 Minute Core Work
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)
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)
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)
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