Workout Wednesday

It’s workout Wednesday and it’s all about those abs! This video is just a quick play by play of a few of my favorite exercises. Keep reading and you can see exactly what they are (and a few more) with the exact number of sets and reps I do!


Top – Victoria’s Secret; Leggings – Victoria’s Secret; Song – ‘Expensive’ by Tori Kelly (Remix)

 

  1. Cross Body Mountain Climbers

Generally I would do these on a bosu ball for an added challenge, but without it is equally hard work! You start out in push up position, bring your right knee toward your left elbow, go back to push up position, then reverse it. The twist is what really gets those lower abs working!  Do 3 sets, 20 reps (10 on each leg)

2. Dog Mountain Climbers

This exercise is essentially the opposite of the cross body mountain climbers, but they work your external obliques more. Start back in push up position, bring your right knee out toward your right rib (keeping it parallel to the ground), return back to position, and reverse. Do 3 sets, 20 reps (10 on each leg)

3. Plank

The plank is a great core workout because it sculpts your waist, but also helps with posture. Begin lying on your stomach with your legs straight and elbows bent. Feet should be hip-width apart and elbows shoulder-width apart.  Clasp your hands, contract your abs, then lift your body. Make sure you don’t have that booty sticking up or sinking down too far though! Hold for 60 seconds, stretch it out, and then repeat 2 more times.

4. Plank Curl Unders

This is probably my favorite of them all! I have hips, yet I’ve always had a slightly boyish upper body frame; this helps to widdle tone up that waist while creating some curve. Start out in a normal push up position and then transfer your weight into one arm. Keep your feet shoulder width apart with the top leg in front of the bottom leg. Make sure your body remains in a straight line. Grab a weight with your free hand and lift it to create a straight line from shoulder to hand. Then slowly bend your arm down to go around your stomach until it’s under your ribcage, and return to straight arm position. Do 3 sets, 10 reps, alternating sides.

5. Up and Down Plank

Begin in plank position, lower your right elbow to the mat, followed by your left, coming into an elbow plank. You then will place your right hand on the mat to straighten your right elbow, and do the same on the left to return to a full plank. The slower you do this exercise, the more benefits you’ll receive! Do 3 sets, 10 reps

6. Russian Twists

Start seated on the ground with your feet planted and knees up with arms out in front of you (I use a 4-6 pound ball for added weight, but you can go without at first). Keeping your core engaged and arms straight, twist to one side until you can twist no more! Return back to starting position and repeat on the opposite side. Another added challenge would be to lift and hold your feet up while twisting. Do 2 sets, 50 reps

7. Dead Fish Crunches

This is my least favorite mainly because it’s the hardest for me! Lie on your side with your bottom arm out (palm down for support) and top arm goes behind your head. Contract those oblique muscles and starting crunching! Do 3 sets, 15 reps

8. Leg Raises

Finish it out with this exercise! Start lying down with your legs straight and at 90 degree angle. Slowly lower your feet to the ground, keeping your back as flat on the ground as possible and core engaged, then bring them back up. Do 2 sets, 25 reps

 

What are some of your favorite abdominal exercises? Let me know and I’ll try them out!

Until next time…stay golden!

XO,  GoldieLegs

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