Spring is hopefully coming soon?! (hopefully) And it’s time to kick things into gear. Journey to Abs is back! This time with my personal trainer Andrew Solomon from Pivot Fitness. I’ve been working with Andrew for the last few months a few times a week and he’s been kicking my butt. He put together a fun and quick workout you can do in the comfort of your own home! Watch the quick video and read the instructions below on how to perform the exercises safely.
Also, quick shameless plug! Save the date for the 3rd Annual Jersey City Fitness Fair happening May 19th! Join our Facebook Event Page for more details.
Journey to Abs 30-minute Home Core Workout
- Perform each exercise in the circuit for 60 seconds with no rest in between.
- Rest 60 seconds at the end of each circuit
- Complete a total of 6 circuits
- Start with Level 1 and progress to Levels 2 and 3 once you’ve mastered the basic isometric holds (plank, hollow body hold, side plank)
Facing the floor, support your weight on your toes and forearms, keeping your body straight at all times. Your elbows should be aligned with your shoulders; your eyes should be focused about a foot in front of your hands to keep a neutral neck position.
Hollow Body Hold
Lie flat on your back, contract your abs and pull your belly towards the floor, forcing your lower back to remain in contact with the ground. Extend your arms to cover your ears and point your toes. Lift your legs, shoulders and head keeping your back rounded and lower back pressed into the floor. Modify by extending your arms at your sides rather than over your head.
Lie on your side with your feet together and your forearm below your shoulder. Engage your core and raise your hips towards the ceiling until your body is in a straight line from head to toe.
Plank Knee to Elbow
From a Plank position, bring your right knee in to touch your right elbow; then extend back to a plank position. Alternate between left and right
Hollow Body Crunch
From the Hollow Body Hold position, bring your knees into your chest while simultaneously reaching your hands forward touching your shins; then extend back to the hollow body position.
Side Plank Knee to Elbow
From a Side Plank position, bring your top elbow and knee together, then extend back out
Plank Alternate Toe Tap (Shown in Video)
From a high plank (push-up) position, spread your feet shoulder width apart. Bring your left foot in towards the midline of your body while reaching down to touch your toes with your right hand. Do not let your hips rotate during this movement. Engage your core to keep your body straight. Alternate between left and right
Hollow Body Hold Alternate Side Toe Tap
From a Hollow Body Hold position, raise your right leg while simultaneously reaching your left arm towards your toes. Keep the hollow body position (rounded back) throughout the movement. Alternate between left and right
Side Plank Reach Through (Shown in Video)
From a Side Plank position, reach your top arm under your torso as far as you can. Rotate your hips towards the floor when doing this movement. Rotate back to the side plank position and reach your hand towards the ceiling.
Around the World (Plank Variation with Sliders/Paper Plates) (Shown in Video)
Start in a high Plank position with your toes on the sliders. Bring your knee in towards your chest, slide your leg out away from your body as far as possible, then return to the Plank position. (Use sliders, paper plates or even a towel!) Alternate between left and right.