1 month to killer abs: Core challenge week 2
If summer vacation has your belly looking more like a keg than a six-pack, have no fear, here's your second installment of ab exercises that will bust your gut. Be sure to check out last week's article for any exercises you may have missed from round one of our monthlong, core-carving challenge.
Prone Weight Shift
60 seconds
For this exercise you will need a weight. If you are at the gym, grab a free weight ranging from 3-10 lbs. If you are having your sweat session at home, a full bottle of water, remote control or cell phone will work just fine. The goal is to shift your free weight from side-to-side, with very little movement at the hips.
Step 1: Position the body in a plank position with the forearms on the ground.
Step 2: Place the weight half of a foot from the right side of your ribs.
Step 3: Using the left arm, reach under your abdomen to grab the weight and pull it to the left side of the ribs.
Step 4: Continue switching hands as you pull the weight back and forth across the body
Reverse Lunge Twist
12-15 repetitions
Use the free weight from the previous exercise. Again, if working from home, a jug of water, heavy bookbag or even your little dog fluffy, will work.
Step 1: Stand with good posture, shoulders back and abs engaged as you hold the free weight with both hands in front of the abs.
Step 2: Using your right leg, take a natural step backwards so the front knee is aligned above the ankle and the back knee is under the hip. Avoid taking too large or too small of a step. To gauge this, check to see that both legs are bent at 90 degree angles.
Step 3: Twist your torso in the direction of the front leg, then return to center. For example, when the left leg is in the front of the body turn left, and the same goes for the right.
Step 4: Continue switching legs and twisting with each repetition.
Lying Leg Raises
20-25 repetitions
Step 1: Start in a supine position on the floor, resting both hands, palms down, under the glutes.
Step 2: Keep the knees soft as you extend the legs into a 90 degree angle at the hips.
Step 3: Press your lower back into the ground as you slowly lower the legs. Then pull them back up to the starting position. Avoid arching your back to prevent muscle strain.
{Repeat circuit 3-5 times}
Don't conk out on your core.
Earn it.
To learn more about the types of classes Ashley offers, visit ashleyblakefitness.com.
Read more Sports Doc for Sports Medicine and Fitness.
