Core Workouts
Everyone wants a thin sexy core. But if you plan on doing just sit ups or crunches you’re going to give up sooner then you think. At the same time you can’t work your core everyday. The core is a group of muscles, and like all muscles they need their rest. Taking a day between core workouts is ideal. And remember to stretch it out after.
Jack knives
Lay down on the ground with your legs straight out and your arms straight out over your head. Point your toes out and your hands out. Then bending at your hips while keeping your back straight come up with both your hands and feet making a ‘ V’. Go as far as you can and come back down. You can make the exercise more difficult by placing an exercise ball between your legs. When you come up pass the ball to your hands and hold it as you come down. Then pass it back to your feet next time up.
Side lifts
This exercise can be done either done with free weights or the thera bands. Holding the weight or the band in left hand stand straight up. Bend towards the left, bending only at the hip. Go as far as you can and then come back up. You will fell this in your side. Repeat on the other side.
Side to sides
Sitting on the ground raise your back and feet up. Have your knees bent and your feet floating over the ground. Put your hands together and touch the ground to your left and then again to your right. Doing this would be considered one rep. Adding a weight like a medicine ball in your hands will make this exercise more difficult. Go as long as you can till you can’t hold your feet up anymore.
Up and outs
Lay with your back flat on the ground. With your legs straight and your toes pointing out raise them so they hover over the ground. Now bend your knees bringing your feet in. Once you bring your feet in raise them towards the ceiling with your heals to the roof, slightly bringing your bum off the ground. Come back down controlled and then push your feet out away from you just above the ground. This is one rep. repeat till you max out.
Ball crunches
Laying on a medicine ball is ideal for this but it can be done on the ground. No one likes doing crunches but there is no substitute. The added difficulty on the ball and doing them later in your routine can make the exercise go by more quickly.
Plank
Laying on your stomach, come up on your elbows so that they are directly under your shoulders. Hold your hands making a ‘V’. Come up on your toes and hold this position for as long as you can. Make sure that your back is straight stiff is important. Try to beat your time the next time out.
Side plank
Same concept as the plank but now done on one arm. Hold yourself up maintaining a straight line through your back. To make this more difficult you can use your free arm to reach to the ground and then towards the ceiling in a twisting motion. Hold for as long as you can and then repeat on the other side.
Bicycles
Lay on the ground with your feet raised up and your knees bent. Began to rotate your feet as if you were pedaling a bike. Keep going for as long as you can. Aim for a time and try to beat it. You can change the exercise by pedaling in the opposite direction.