A workout for the core
Posted: April 12, 2012 Filed under: Home workout | Tags: abs, dips, pass the ball, plank, reverse pushups Leave a comment »
Happy Wednesday!
Here’s a pretty simple workout for you guys. 12 minutes – 10 seconds off 50 seconds on. 3 round of 4 exercises. If you don’t have the equipment you might see in the pictures, I’ll explain how to do without.
Remember to get an interval timer app on your phone if needed.
Side to side planks 31 / 35 / 40
Reverse pushups 13 / 13 / 14
Ball Carry for the abs 10 / 11 / 10
Dips 9 / 10 / 10
Side to side planks
Off center, in plank position, jump to the other side, so your feet are off center on the other side. That’s one rep. Each jump of the legs is one rep.
Reverse pushups
I did these on a dip station. There are different ways you can get the same effect, like using a sturdy broom stick and putting it over two chairs. If that is too much for you too, just replace with pushups. It doesn’t have quite the same effect, but it’s still a good exercise.
Ball Carry for the abs
I’m shown here doing this with a stability ball, which is available in most girls’ homes and in any gym. I actually did it with the weighted Ugi which is more challenging. If you don’t even have a stability ball, you are essentially doing V-ups with out it. So, just lift your upper body and your lower body up and the same time, reaching towards the ceiling. If you do have a ball of some sort, but it between your legs. Lift your legs with the ball up, while reaching up to your legs to take the ball over your head to the ground above your head. Each time the ball hits the ground is one rep. Then pass the ball to your legs.
Dips
I did these on the dip station, but you can easily do these off the edge of your sofa, chair, whatever. Just keep your arms behind you and your legs at a 90 degree angle and then lower your butt down. The picture of me doing it off the couch isn’t the greatest, but you get the idea.
Disclaimer, do this at your own risk, ask your doctor, be careful
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