These exercises can be done at home, anytime! From watching Netflix to keeping an eye on the kids, this routine can easily be integrated into your daily routine. This workout aims to target and strengthen the core, while also giving the arms, legs and lower back a great toning session! I would recommend completing 10 reps of each exercise, then repeating this circuit 3 to 5 times, depending on your fitness level.
Remember to breath throughout these exercises, and take them nice and slow for maximum burn! You got this, grab a pillow, or anything that can act as a prop at home and get ready to sweat!
Exercise #1
REPS: 10
Lay on your back on the floor, with feet full extended out in front and arms behind your head holding a prop. Then crunch forward, bringing your hands and knees together, securing the prop between your knees. Clenching the prop between your knees, extend your arms and legs back out. Then meet back in the middle to exchange the prop back to your hand, before fully extending again. This is one rep.
Exercise #2
REPS: 20 (10 on each side)
Russian twists with a prop. Feet raised from the floor, back flat and lowered to the ground until an ab burn is felt. Then twisting with control from your left side to your right side. This is one rep.
Exercise #3
REPS: Hold for 30 seconds
Sit on the floor with feet and arms raised parallel to the floor. Have the prop clenched between your knees and abs engaged for stability. Hold this position for 30 seconds, remembering to breath throughout.
Exercise #4
REPS: 10
Remain in the same position as exercise #3. Then after a 2 second hold, move the prop to between your ankles, clenching. Hold for 2 seconds, then move the prop back between your knees. This is one rep.
Exercise #5
REPS: 10
Sit on the floor with feet raised and back slightly lowered to the floor. Have arms extended out front, parallel to the floor, holding the prop. Remain in the position while you raise the prop up and then lower back to starting position. This is one rep.
Exercise #6
REPS: 10
Sit on the mat with legs fully extended out forward, hovering above the floor, to the left of the prop, which is now in front or you on the floor. With your arms bent behind your for support. Crunch your legs into your chest, then extend them fully, hovering above the floor, to the right of the prop. Then crunch your legs back into your chest. This is one rep.
I would highly recommend stretching after this workout, to help reduce muscles stiffness and to increase flexibility.
Enjoy your workout!
Brigitte