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40s each exercise, (optional: repeat 2x), 5x/wk.
takes 10min for 1 circuit!
i have another post up about habits that helped me build my core!
i also use eylem abaci’s pilates video to change it up if i don’t wanna do my routine.
each of these exercises can be looked up for further instruction and form tips!
1. crunch + extension
- crunch to knees, and then extend legs out while engaging core
2. z-crunch (left for 40s, right for 40s)
- extend arm across body while crunching towards opposite knee. then return to flat position with leg straight and arm flat.
3. deadbugs
-engage core while extending opposing arm and leg flat while keeping other arm and leg upright. switch from left to right
4. bicycle crunch
-twist core to opposing crunched knee while straightening other leg
5. alternating toe taps
- keep core engaged while alternating tapping foot to ground while keeping other leg stable in bent raised position
6. russian twists
- can keep legs elevated or resting
7. heel taps
- keep core engaged while leaning side to side to touch heel
8. alternating ab vibrations
- keep core engaged while stabilizing elevated bent legs. then switch between pulsing one leg towards your face twice.
9. rotating crunches
- crunch in the center, then left, then right, repeat
10. ab rotations:
- use your core to go up and around in a circle
11. 100s
- balance on hips by engaging core and keeping legs off the ground and maintain a flat spine. pulse your arms slightly up and down.
12. side plank
- 40s left, 40s right. keep hand on hip to maintain balance. can also rest on knees to make it easier
13. plank dips
- plank position and rotate your core back and forth
lmk if u have any more questions!
#hourglassworkout #pilates #coreworkout #11lineabs #abroutine #abworkout #deepcoreworkout #workoutsplit #flatstomach #howtogetabs