Stretch and Roll Out:
Set timer for 1 minute. Perform each exercise for 1 minute then move quickly to the next exercise. Complete 3 rounds (4 if you have an extra minute or two). Rest only as needed between rounds of the circuit.
1 minute Crawling
1 minute Superman Banana
1 minute Downward Dog Abs
1 minute Rocking Chair Abs
Stretch and Roll Out:
Choose the hardest variation of each move that you can, but make sure you don’t need to rest during the minute of work. You will get the most out of this workout if you can keep moving quickly the entire time. Focus on feeling your entire core working during the movements.
If you feel your low back, regress the movement and maybe even swap it out and work on the Pelvic Tilt instead.
Crawling – Check out these Crawling Variations and options.
Superman Banana – To do the Superman Banana, lie face down on the ground and reach your hands overhead with your legs out straight behind you. Then, squeezing your glutes, lift your chest and legs up off the ground. Try to get your chest up as high as you can and your quads up off the ground if possible. You should feel this in your back and glutes. This is the Basic Superman. Keeping your arms and lower legs up off the ground, roll over onto your back. Try not to push off with your hands or feet as you roll. You may need to use your arms just a little especially if you are a beginner, but the goal is to roll without pushing off. Once on your back, keep your belly button drawn in toward your spine and your legs and arms up off the ground. Your neck and head should be in a neutral position. This is “Banana.” Beginners may find they need to lift their legs up higher toward the ceiling or bend their knees to keep their low back against the ground and their abs engaged.
Downward Dog Abs – With this move, stay on one side for a few and then switch to the other side, but make sure to work both sides during the minute. To do Downward Dog Abs, set up in Downward Dog. Start in the high plank position. Then push your butt back and up toward the ceiling as you press your chest back toward your legs between your straight arms. Focus on getting your back flat and a nice straight line from the heels of your hands up to your tailbone. You want your arms to be in line with your torso (aka your biceps by the ears). Push your butt back and up as you hold the downward dog position and try to drive your heels down toward the ground. Do not walk your hands in too close to your feet as you hold just to try to get your heels down. Then raise your right leg up in the air, kicking your heel up toward the ceiling. Drive your right knee in toward your chest. As you drive your knee forward, shift your weight forward into a front plank. Try to get your body in a nice straight line and your shoulders over your arms. Then kick your right heel back up toward the ceiling and move back into Downward Dog. You can then switch sides or you can perform another knee drive with the right, bringing your knee in toward your opposite elbow or the outside of the same elbow. Once you’ve done a few knee drives on one side, switch sides. Changing the angle of the knee drive, hits your core from different angles!
Rocking Chair Abs – To do Rocking Chair Abs, start half-kneeling with your back knee slightly turned out and your hips extended and glutes squeezed. Your chest should be up nice and tall. Then sit your butt back and round your back as you tuck and roll onto your back. As your roll back, switch the leg crossed underneath so that when you roll back up you can come to a half-kneeling position on the other side. Use your arms for momentum only if needed. Less arm swing makes the move tougher. Less momentum in the roll makes the move harder. Do not touch your hands down to help you come back up to half-kneeling. Keep alternating sides, squeezing your glutes at the top. Press your chest out and half-kneel nice and tall at the top. Beginners may need to use their hand just a little or even regress this and instead do either Donkey Kicks, Fire Hydrants or even Glute Bridges.