“Can we do more ab moves?”
“Can we do some moves that work my sides (points to love handles)? My muffin top.”
“That was a great workout, but my abs don’t really feel it.”
Hashtag: thingsmybootcamperstellmeafterclasssometimes
I get it.
Ladies want flat tummies and no muffin tops.
And the best way to do that is by doing all the abdominal moves…right? Right?
Not exactly.
I am a firm believer that if you are doing exercises correctly and truly bracing your core, your abdominals will ‘feel it’ with every move (we will talk about bracing the core in another post, not to worry!). Which is why in my Bootcamp and BodyWorks, I don’t tend to spend a ton of time on core work.
Now, that doesn’t mean that I don’t include abdominal specific moves. I do. And when I do, I make sure they are solid moves. Which just so happen to be the moves that I am sharing with you guys today!
Naturally, these are some of my favorite moves. All can even be done without weight, if you are on the go or without weight. They are great for at home workouts too. Plus, these exercises can be incorporated into workouts pretty easily. I’ll give you a couple suggestions below.
[ctt title=”Check out these Top 8 Moves for a Strong Core from @burpees4bfast! #fitfluential #sweatpink” tweet=”Check out these Top 8 Moves for a Strong Core from @burpees4bfast! #fitfluential @fitfluential” coverup=”7gcJB”]
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- AB ROTATION: Shoulders down and back, pelvis tucked, core tight. Resist as you twist both ways. You should feel this in your side abs, your obliques.
- WOOD CHOPS: Keep everything tight! Here is a great tutorial from Kai Wheeler. I borrowed the move from her, so I gotta give her props.
- RUSSIAN TWIST: Twist whole shoulder girdle. Another move that targets the obliques. Feet can be flat on the ground, heels on the ground, or heels raised. If you want extra advanced, moves legs back and forth. If weight is on the left, right leg is out. And switch.
- FULL CRUNCHES: Feet flat on the ground, arms overhead with weight in hand. Bring weight overhead, scoop down and reach up, to sit all the way up.
- TRIANGLE PLANK HOPS: Assume plank position – pelvis tucked, glutes, hams and quads tight and engaged – hop right, hop left, then hop back center to plank position. Repeat both ways.
- OPPOSITE ARM/LEG CRUNCH: Lay flat out in an X. Bring opposite arm to opposite leg to meet. Repeat
- PLANK LATERAL KICKS: Assume elbow plank position, lift leg a few inches off the floor and move out laterally, keeping rest of the body straight. This takes a lot of balance, coordination and stability.
- SIT THROUGHS: Thanks to Jen Sinkler for this one. Here is a tutorial (at 1 minute). Like I tell my bootcampers – KEEP YOUR BUTT DOWN and KNEES BENT. I mean it!
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Make sure you have a timer. I LOVE my Gymboss MiniMax Timer and highly recommend it. I’d go for at least 1 weight, 7.5-10#.
1. Complete all moves in circuit. Repeat 3-4 rounds. Great finisher.
2. Start with 30 reps total, of all the moves – 30 reps, including both sides. Decrease in reps after completing a full circuit. For an added challenge, complete the reps on EACH SIDE. Burn!
3. Set timer. Pick one side to start with. Complete all moves just on one side. After all moves are complete, move to other side. Go through circuit twice.
Feel free to add these to any of your existing workouts, or complete each mini circuit as a finisher.
…
Seems like every Friday includes some wedding planning. It’s been a long and tiring week. Lots of teaching, wedding things, plus, that time of the month. The Boy and I have a wedding tomorrow night. But, tonight, we are eating sweet potato fries and drinking martini’s to celebrate that we are getting so close to the wedding. Then watching MASH.
It’s his favorite show, so we started watching it together and I love it. I also am crushing hard on New Girl. I used to watch it, but stopped for some reason. I picked it back up a couple weeks ago and it’s just seriously the best. The Boy will start watching it when it’s on and die laughing, but he keeps saying it’s horrible and too awkward…I know he likes it.
Happy Weekend! Linking up with the lovely Jill today!
What is your favorite abdominal move?
What are you up to this weekend?
– Jen.
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What a great workout sequence. I am always telling my trainer I want more ab work and he also tells me everything is ab work if you do it correctly. Ugh! I also love the graphics-which app did you use to create this?
Thanks, Deborah. I actually used PicMonkey. It was a bit wonky, so I had to the do the photos in a couple steps, but it came out pretty nice.
I think you just changed my ab routine! Going to try this next time I do abs, I’m sure I’ll be shaking! Love a full crunch with weight, I haven’t tried the triangle hops, those look fun!!
Woo! Nice. That full crunch with weight is a good one. We did them in my class this morning even!
Great ab routine! I agree with you, we work our abs a LOT with regular strength training. I believe in having a very strong core and have fun training it 🙂
Great to hear Stephanie!
Great core workout! I love planks and pilates in general for core 🙂
Thanks, Jen. Oh, I know Pilates really works the core!
So going to have to try these! Thanks for sharing!
Of course, Lix. Let me know if you try them out!
Russian Twists and plants are awesome for ab work! I love going to barre because I have my core braced through out the whole class so it’s an awesome workout!
Agreed, Ange. I went to a barre class and I was shaking! It was tough.
I LOVE THIS! I need as much help as I can get with my core. Thanks for posting. I can’t wait to try this at the gym this weekend!
Of course, Pragati! Hope you enjoy the moves!
Thanks for the tips! I’ll have to try some of these. I feel like your abs must be on fire by the end of this circuit!
Of course! The will be for sure! Let me know if you try them out.
Love this! You DO NOT have to do crunches to get strong abs! I’ve done strength training days focusing on legs and woke up the next morning feeling it in my abs. No matter what you’re doing, keep your core engaged and you’ll start to see results :). Pinning!
Exactly, Nicole!! So so true. 🙂
I totally agree. People so often do an exercises without actually engaging their abs it core. These are great exercises and a great circuit! I love plank knee to elbows lately, but I’m definitely going to incorporate some of these!
Ooooh, plank knee to elbow is a good one! Planks are just great in general!
Oh, these are great! I plan to implement some of these at home!
Awesome to hear Jen! Let me know how it goes!
I really hate core work. So my coach tries to sneak it in when I least expect it!
Hah, that’s great. I gotta sneak it in for myself too sometimes 🙂
I love planking and russian twists! Great ab workouts! Must pin this!
Those are great ones, Sandra!
This looks like a great core workout! I’m definitely pinning so I can add this to my routine. I love the descriptions with the photos!
Thanks, Artney! Let me know if you try it and what you think!
You’ve created a workout with almost all of my fav core exercises. Love it and sharing 🙂
Woo! Awesome, Jill!
What a great workout! Pinning this to try out next week! Thanks!
Thanks for this post!! I am adding some of these moves that I have not been doing.
Great, Katie!
What a great core workout! My abs are hurting just thinking about all of these great exercises.
It’s a good one for sure, Kathryn!
I thought after your three quotes would follow, “said NO ONE ever”. lol I HATE core work as much as I hate strength training. I guess that’s why I’m so weak in both departments…will definitely give some of these moves a try!
Hah. too funny. Definitely try some of the moves. They make core work a little more fun!
Those sit through though. They’re so killer. But they work.
Thanks for sharing!
Agreed, Giselle! 🙂