Core & Abs Routine
Developing a strong torso means building both core stability (those deep internal muscles close to the spine) and core strength (think “six pack” abs). Build core stability first, and then build core strength. It’s important to get the deeper muscles working first, as when they are strong everything else will fit into place.
Let’s get started ↙️
You need a set of Dumbbells (DB) & a Mat. (This can be performed with DBs if you don’t have them). Complete 3-4 rounds of each exercise for 30 seconds & rest for 10/20 seconds x 3-4 rounds. Adjust the work/rest period to your own ability.
1️⃣ Bear DB Pull Through (up on toes)
2️⃣ Bear Forward & Back (up on toes)
3️⃣ Controlled Mountain Climbers
4️⃣ Seated Overhead Press
5️⃣ Slow V Crunches
6️⃣ Plank Pendulums
7️⃣ Side Plank Knee Raise with Leg Lift
🔹With all of these exercises good form is paramount – think about those deep inner core muscles & wrapping it like a corset around your stomach.
🔹Squeeze the glutes (which connect to your pelvis & lower back).
🔹 Think shoulders blades pushed down.
🔹 Bear exercises wrists under shoulders, knees under hips.
🔹Seated Shld Press – bend knees slightly if hamstrings feel tight & you can’t sit tall.
🔹Keep your back connected with the mat on exercise 5 & don’t extend the legs out if you find back is arching.
🔹Plank exercises – elbows under shoulders, squeeze glutes & thighs.
Best of luck & please DM me if you have any queries 💪🔥