Hello beautiful H&HH readers! Time for another installment of the #noexcuses workout series! This time I’m sharing a Core Workout. This can be a stand alone workout or can be added to any other workout you might be doing for the day. This workout needs only yourself. No equipment necessary. Remember….#noexcuses!! So let’s get to the workout details (below the graphic).
This workout requires you to perform each exercise for 30 seconds. So perform one after the other, 30 seconds at a time. Repeat 4-6 times through.
Note: Please consult with a physician prior to engaging in any kind of exercise regimen. It’s better to get the okay from your doctor before beginning any new exercise routine…you want to make sure your body can handle the stress of exercise.
Regular Crunches: Lay on your back. Place your hands behind your head with your finger tips touching your ears. Knees are bent. Perform a crunch by contracting your ab muscles and lifting your shoulders off the ground. You will be making the shape of a ‘C’ with your spine. Exhale when you perform the crunch. Inhale when you lower back down.
Plank Arms: Get yourself into a pushup position (a plank position but your arms are completely straight). Shift your weight over to one arm and take the opposite arm and reach over and touch your opposite shoulder. So if you shift your weight to your left side (so your left side is supporting your plank), take your right hand and touch your left shoulder. Set yourself back to the plank position and repeat on the right side. Repeat back and forth. Keep your core tight.
Leg Lifts: Lay on your back. Place your hands underneath your rear to give yourself a bit of an stability point. Raise both of your legs in the air. Slowly lower them back towards the ground, but do not touch the ground. Raise back up. Keep your core tight. Repeat the leg lowering and raising.
Mountain Climbers: Get back into the pushup position (plank position but your arms are completely straight). Bring your left knee in towards your chest. Return to start position. Repeat on right side. Repeat back and forth. Keep your core tight.
Bicycle Crunches: Get in the Regular Crunch Position. You will be making a bicycle movement with your legs. Your elbows are going to move toward the opposite knee. So when your left knee is in towards your body, your right elbow will be in towards your knee. Repeat the twisting/bicycle motion back and forth. Keep your core tight.
Supermans: Lay on your tummy. Arms extended in front of you. Raise your right arm and your left leg up off the ground. Switch sides. Repeat back and forth. Keep your core tight.
Scissors: Get in the Leg Lift position. Raise your legs off the ground (legs are straight). Move your legs into a V shape, then bring them back towards the middle, crossing over each other (right over left), then back out into the V shape, then back towards the middle, crossing over each other (left over right). Repeat back and forth. Keep your core tight.
Reverse Crunch: Stay laying on your back. Put your legs straight in the air. Arms down by your side. Using your lower abdominal muscles, lift your rear off the ground. Do not use your legs for momentum to get your hips off the ground. Use your abdominals. Keep your core tight.
Looking for more workout options? See more workouts in the #noexcuses workout series here.