Sculpt Strong and Sexy Abs…
4 Killer Core Moves You Can Do ANYWHERE!
Want strong, lean abs? Try these 4 killer core moves you can do anywhere because all you need is your own bodyweight!
To get a lean, strong core, you need to target your entire core aka everything down your frontside and your backside.
By working more muscles at once, you can not only build strong abs, but you can burn more calories in less time.
Try these 4 moves you can do anywhere to work your core!
4 Killer Core Moves:
Exercise #1: Glute Bridge To Sit Up
Work your butt and your abs in one move – the Glute Bridge to Sit Up. It’s the perfect way to strengthen your abs as you work your entire core!
To do the Glute Bridge to Sit Up, lie on your back with your knees bent and feet flat on the ground about hip-width apart. Your heels should be just beyond your fingertips when you stretch your arms down by your sides. Then bend your elbows to 90 degrees. Driving through your heels, arms and upper back, bridge up, lifting your hips up as high as possible. Really squeeze your glutes and pause to hold for a second.
Then lower your hips back down and let your feet move a little bit away from your butt so that you can perform the sit up. Sit up, making sure to hollow and roll up so that you engage your abs and not your low back. Once you sit all the way up, lie back down then bring your feet back in and bridge back up.
Exercise #2: Sit Thrus
Get your blood pumping and work your abs with this rotational core move. It will help you torch some calories as you work your abs and even target those obliques!
To do the Sit Thru, start on your hands and knees with your hands under your shoulders and your knees under your hips. Flex your feet and press up onto your hands and toes/balls of your feet.
Rotate open toward the right and kick your left leg under your body and through toward where your right hand is. As you bring your left leg forward and through, lift your right hand. You want to rotate all the way through with your left leg out straight so that you are almost sitting with your left hand down to support you. You want to “sit through.”
Then bring the left leg back through so you are back in the starting position position on your hands and the balls of your feet. Next rotate to the left and kick your right leg through and forward as you lift your left hand. Move as quickly as you can back and forth. Beginners may need to move slower or even start in a more spread out position with their legs out straight instead of their knees under their hips.
Exercise #3: Plank Jacks
Part of sculpting lean abs is burning that stubborn belly fat. Plank Jacks are a great way to do it as you work your abs, glutes, legs and shoulders!
To do Plank Jacks, start at the top of a push up with your hands under your shoulders and your feet together. Your body should be in a nice straight line from your head to your heels. Brace your abs then jump your feet out wide to each side as if doing a Jumping Jack. As you jump, do not let your butt go way up in the air or your hips sag way down toward the ground.
Quickly jump your feet back in together, holding the nice plank position. Do not shrug your shoulders or bend your arms as you go. Also, do not let your hands move forward in front of your shoulders. Repeat, jumping them back out. Beginners may need to start by stepping one foot at a time out wide and then back together.
Exercise #4: Side Plank with Rotational Reach
Work those obliques, serratus anterior and even your glutes with this side plank with rotation. Strengthen your core from every angle by including this move in your workouts!
To do the Side Plank with Rotational Reach, set up in a Side Plank from your forearms and toes (advanced) or forearms and knees (beginner). Make sure your elbow is underneath your shoulder. Lift your hips up off the ground and create a nice straight line with your body. Make sure to engage your glutes.
Reach your top hand up toward the ceiling. Then reach that top hand under your armpit as if reaching for the wall behind you. Rotate your chest toward the ground as you keep your hips up. Reach as far as you can under your armpit. Don’t simply swing your arm up and down. Then rotate back open, reaching your hand up toward the ceiling. Do not let your butt go way up in the air as you rotate or your hips drop toward the ground. Repeat, reaching back under and through then back up toward the ceiling. Complete all reps on one side before switching.