I created this ab workout to cover upper and lower abs, obliques and eractor spinae, which means we leave no section of core untapped! The workout is four different movements. As we work through the pyramid we start with each exercise once, then twice, etc. until we get to a set of ten of each (the top of the pyramid). Then we make our way back down to a set of one. This workout is simple and breaks the sets up in a fun (and distracting) way! Each exercise can be done in the advanced or modified version, advanced is with straight knees and modified is with knees at a 90 degree angle. Here is a picture of the starting position for each:
Here are the four movements:
1. Upper Abdominal Crunch: hands placed behind head, elbows wide, exhale as you lift both shoulder blades from the ground
2. Lower Abdominal Leg Lift: allow the upper body to be in a relaxed position, with arms spread in a T, exhale as you tuck the belly button towards the spine and lift legs towards chest
3. Oblique Twist: hands are placed behind the head, legs are lowered at a 45 degree angle, exhale as you twist the upper body bringing the elbow towards the opposite knee
4. Tick Tock: upper body returns to the T position, with legs extended straight up from the hips at 90 degrees, inhale as you lower the legs towards the floor to the left, exhale as you lift them back to neutral position, and repeat to the right. Below is a picture of the advanced and modified version of this exercise.
Remember to concentrate on core activation, use the cue of “belly button pulled toward spine”. As you climb the pyramid and abs begin to tire, be cautious of straining the lower back. Take breaks and relieve back tension as needed.
Your abdominal muscles are the fastest to recover in your body, which means you can do this 5 minute series everyday!!
