Caroline Girvan - 20 Minute Abs and Core Workout - Dumbbells + Bodyweight
All you will need for this abdominal muscle targeting workout is your mat and a pair of lighter dumbbells. The dumbbells I am using for your reference are 8kg each! The timer will be on for 40 seconds of work per exercise with 5 seconds rest in between! ALTERNATING DEADBUG SINGLE SIDE DEADBUG SWITCH SIDE! DOUBLE DEADBUG STRAIGHT LEG DEADBUG LEG LOWER TOE REACH TOE REACH TO LEG LOWER OPP HAND TO FOOT CRUNCH (one side) SWITCH SIDE! ALTERNATING HAND TO FOOT REACH TUCK TO HOLLOW KNEES TO TOUCH CHEST TUCK STRAIGHT LEG REVERSE CRUNCH 3 POINT CRUNCH CRUNCH PULSES! HEEL REACHES BICYCLES STRAIGHT LEG BICYCLES RUSSIAN TWIST (BODYWEIGHT) RUSSIAN TWIST (X1 DUMBBELL) STRAIGHT ARM PLANK HOVER (ONE SIDE) SWITCH SIDE! PLANK SIDE KNEE TUCK (ONE SIDE) SWITCH SIDE! SAW! So many exercises that I challenge you to perform as controlled as possible and at a pace that allows you to really focus! The Deadbug is one of my favourites as you can probably tell by now if you have been training with me for awhile! The erector spinae, deeper transverse abdominis and the pelvic floor all are involved and is a fantastic exercise to train yourself to ‘brace’! Think if you were to be hit with impact in the stomach… you would brace! Think about bracing before every movement. Also, something I think about that is so simple…. If I lie on my back flat and relax I can place my hand under the natural curvature of the lower back. I don’t want this to happen during any exercise involving resistance training whether it is weights or bodyweight. Brace for impact… and think about flattening that lower back into the mat! I hope you enjoy this longer ab workout as much as I did!! I definitely felt realigned after!
All you will need for this abdominal muscle targeting workout is your mat and a pair of lighter dumbbells. The dumbbells I am using for your reference are 8kg each! The timer will be on for 40 seconds of work per exercise with 5 seconds rest in between! ALTERNATING DEADBUG SINGLE SIDE DEADBUG SWITCH SIDE! DOUBLE DEADBUG STRAIGHT LEG DEADBUG LEG LOWER TOE REACH TOE REACH TO LEG LOWER OPP HAND TO FOOT CRUNCH (one side) SWITCH SIDE! ALTERNATING HAND TO FOOT REACH TUCK TO HOLLOW KNEES TO TOUCH CHEST TUCK STRAIGHT LEG REVERSE CRUNCH 3 POINT CRUNCH CRUNCH PULSES! HEEL REACHES BICYCLES STRAIGHT LEG BICYCLES RUSSIAN TWIST (BODYWEIGHT) RUSSIAN TWIST (X1 DUMBBELL) STRAIGHT ARM PLANK HOVER (ONE SIDE) SWITCH SIDE! PLANK SIDE KNEE TUCK (ONE SIDE) SWITCH SIDE! SAW! So many exercises that I challenge you to perform as controlled as possible and at a pace that allows you to really focus! The Deadbug is one of my favourites as you can probably tell by now if you have been training with me for awhile! The erector spinae, deeper transverse abdominis and the pelvic floor all are involved and is a fantastic exercise to train yourself to ‘brace’! Think if you were to be hit with impact in the stomach… you would brace! Think about bracing before every movement. Also, something I think about that is so simple…. If I lie on my back flat and relax I can place my hand under the natural curvature of the lower back. I don’t want this to happen during any exercise involving resistance training whether it is weights or bodyweight. Brace for impact… and think about flattening that lower back into the mat! I hope you enjoy this longer ab workout as much as I did!! I definitely felt realigned after!