Let’s get things straight. We all get a little frantic to get in tip-top shape as the spring rolls around so we can look and feel bikini ready. Luckily there is plenty of time for you to work hard and sweat LOTS in order to get your body in it’s best condition.
On top of a morning spin workout followed by an afternoon HIIT routine (learn more about HIIT here), I incorporate abs. The best thing about core exercises is they can be done anywhere that is convenient for you and take less than 15 minutes on average (depending on your routine). I change my routine pretty much every day but keep these seven exercises included every time because I find them to be very effective.
+ These workouts do not require weights but you can use them to build up the intensity of each move
Russian Twists (with Medicine Ball)
Russian twists are one of my favorite exercises because it forces you to engage your core muscles. Make sure to fully rotate onto each side (right and left). These can easily be done without the medicine ball for beginners and those who don’t have equipment. I usually add a weighted ball or plate to the russian twists just to make it a bit more difficult.
Dumbbell Reach-Around
This is another weighted exercise that can be done without the dumbbells. If you are not familiar with this move then I suggest starting with no dumbbell and progressively increasing the intensity by adding on weight. Another way I enjoy doing these is by starting with a heavier dumbbell (8-10LBs) and then dropping it to finish the set with a quick 8 count with no weight.
Hip Dips
This move feels awesome on your obliques and is great for your entire midsection. Start with your hips low to the ground and lift up and down fully to complete the movement. Alternate sides so you are working both sides of your body!
Plank Pikes
I always do planks as they are a key core exercise, but Plank Pikes spice them up a little bit. Hold a basic plank for a couple of seconds and them quickly pike up. Drop back down into the original plank and repeat to finish the set. Do not forget to keep your body in the proper form when holding your plank or else the exercise will not be as effective. Think of your body as a straight line – your butt is neither too high or too low.
Bird Dogs
I love this workout. I first saw the Bird Dog on the Nike Training Club app when I was learning how to do more HIIT style workouts; prior to Body Boss. In order to complete this movement you start in tabletop and then lift your opposite arm and legs into a straight line. Then you crunch in touching your elbow to your opposite knee, straighten out again, and then switch to the other side.
Flutter Kicks
You may be familiar with leg lifts… flutter kicks are similar and you will undoubtedly feel them working your core. The move is simple and quick, but definitely takes time to master (aka when you’ve got that strong core you’re looking for). All you have to do is lift both legs, kick them up and down at a level height (not too high) while maintaining a crunch position.
Glute Bridge
I am a big fan of the glute bridge. It is an easy movement that makes you feel strong. Maintain a flexed core throughout this exercise to work the muscles to their max. For proper execution keep hands by your sides and lift straight up from the hips, hold for a couple of seconds, and then slowly lower back down to start. Repeat until the set is finished.
I am always trying new moves but these have stuck with me for a while now (and for good reason). Lately I have seen personal growth and success from the outcome of my gym sessions and nutrition. Your abs aren’t going to magically appear on their own you have to work for them. There is no greater feeling of achievement than when you look into the mirror and think “Damn… I did it; I’m doing it”
+ Workout outfit courtesy of Grana MOVE – my new favorite line of form-fitting workout gear
Comment some of your favorite moves below and check out my last blog Spring Fever Fitness on training with HIIT workouts.
