Core Burn Time Pyramid

Ready to sculpt and Burn the core?

Pick 3-5 of the exercises below and do in the following time scheme:

  1. 15 seconds per exercise
  2. 30 seconds per exercise
  3. 45 seconds per exercise
  4. 30 seconds per exercise
  5. 15 seconds per exercise

Minimal rest and be mindful of quick transitions!

The Exercises:

A) palms to elbow plank: start in a full plank with your feet wider than normal plank stance and your shoulders directly over top of your wrists. Keeping core stabilization think of replacing your hand with your elbow (ie. you should be moving directly up and down and arm should press you up from the elbow plank, and not be at an angle). The goal is to keep your hips as parallel to the floor as possible throughout the entire exercise

B) ab tuck: engaging your core, be sure to keep the range of motion slow and controlled and to pull with your abs and not through your hips. Straighten the legs for extra difficulty

C) sit up with press: engaging your core, similar to the ab tuck, initiate the motion with your core and not your legs or arms. At the top of the motion, extend the ball overhead, still keeping your core tight and posture tall.

D) stabilizer rotation: this is not a Russian twist for 2 reasons. One- it is much more slow and controlled and Two- you are adding the reach at the top to keep your stabilizer core muscles engaged. Do not try to over rotate on each side.

E) mountain climber: beginning in a full plank with your shoulders directly over your wrists. Keep your naval tucked into your spine as you tuck one knee at a time into your chest

 

With core work, I want you to begin to think about building a strong core to stabilize your entire body better! Doing abs upon abs will not get you visible abs. Thats where proper nutrition comes in. Sorry, but true 🙂

Now lets burn and sculpt those stabilizer core muscles!

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