I am back this week with a new workout for the Summer Workout Series. This week Ray and I are concentrating on abs. Core has never been my strong suit so I typically avoid doing a lot of ab exercises on my own time. I would much rather workout my arms and legs. After having 2 cesarians, I have not regained strength in my core and due to struggling with core strength and aging (lower back pain), I am not a fan. But who doesn’t want abs??
Summer Ab Workout
Every workout, each week will be a series of reps. You can start a certain number of reps to increase your endurance, toning, or strength. Start with endurance and work your way up to strength. Each of these movements in this series works your abs and obliques. But some will also work other muscle groups such as your shoulders and triceps, which is a bonus!
The core demands a high rep count. So follow the below rep count for the first 3 movements in the summer ab workout.
- Single Leg Banded Side Step – Left/Right
- Banded Flutter Kicks
- Kettleball Plank Push
20 reps on each side . Rest after one side is complete. If you are more advanced switch after 25 and continue to the other side.
The last 2 plank exercise, beginners work your way up to 30 seconds. More advance start at 45 seconds with no breaks.
Summer Ab Workout
- Single Leg Banded Side Step – Left/Right
- Banded Flutter Kicks
- Kettleball Plank Push
- Balance Ball Elbow Plank
- Medicine Ball Hold
Single Leg Banded Side Step – Left/Right
- Sit on the floor, grab your resistance band and position it around your ankles.
- Get into a plank position.
- You have to move your feet and legs in unison in a sideways walking plank motion.
- Keep your torso still and core engaged throughout the movement.
Banded Flutter Kicks
- Sit on the floor, grab your resistance band and position it around your ankles.
- With your back flat, raise your legs about one foot off the floor. (Be sure to keep them straight.
- Move your right leg down and your left leg up as far as they’ll go before returning your feet back to the starting position. Now move your left leg down and your right leg up. This is one rep.
- Remember to engage your core throughout the movements.
Kettlebell Plank Push
- Get into a plank position, with your weight on your hands and toes.
- Squeeze your glutes and core, keeping your spine straight; don’t slouch or raise your hips too high.
- Reach to grab the kettlebell with your right hand, then pull it straight back in toward your body. Maintain your plank posture, keeping your lower back and hips in the same position and your weight on your left hand and toes.
- Pause for a count, squeeze your glutes, core, and lats, then return to the starting position.
- Switch and reach to for the kettlebell with your left hand and repeat above movements.
Stability Ball Elbow Plank
- Get into plank position by supporting your body weight with your chest and forearms on the ball and your toes on the floor.
- Lift your chest off of the ball so your upper body weight is supported by your forearms.
- Keep your abdominals contracted and your back straight, eyes ahead of you.
- Try and maintin this position for a minute.
Medicine Ball Hold
This exercise has several parts that need to be corrected to ensure its effectiveness as one of the most challenging abdominal moments.
1. Positioning:
first step is to get a light Medicine ball/basketball. Place the right elbow on the top side of the ball while right knee is on the bottom of the ball. Make sure the heel of the right leg isn’t hanging below your knee. The opposite leg should be off the ground and point straight forward (Keep knees bent at 90 degrees and legs on the ground for beginners)
2. Effectiveness:
The primary reason Medball holds are so effective is because it forces you in proper bodily positions. Keeping the medball on your knee and elbow forces your shoulder blade to be evaluated off the floor. Your hips naturally want to come forward when you lift your legs from the floor. Elevated shoulders keep your core engaged and this prevents lower back pain while legs are lifted. Make sure you keep pressure on the ball not allowing it to move! This will allow you to maintain proper posture and keeping the core engaged. Hold for 30-60 seconds and switch sides. Try 4 rounds of this at the end of your workout! Switching between your right leg and right elbow, to your left leg and left elbow. GOOD LUCK!!
XOX
Mandy
About Ray: Ray is a certified trainer who works at Fit Crew. He trains a HIIT (High Intensity Interval Training) class along with personal training. I tried my first HIIT class about 3 years ago, Ray was my trainer, and I have been hooked every since. The workouts totally transformed my body and my mindset on how to workout. HIIT is such a good full body workout, spiking your heart-rate, and increasing your metabolism. One of the best ways I have found to burn fat.
