Core and Ab Building Workout

Workout:

Leg lifts x 20

Toe Touches x 20

Hollow Body Rock x 20

Mason Twist x 20

Reverse Crunches x 20

Side Crunches x 20 each side

Flutter Kicks x 20

Heel Touches x 20 each side

Sit-ups x 20

Heels to the heavens x 20

This workout will ask a lot of your stabilizing muscles and your abs. Do your best to complete each exercise to completion before taking any rest. This workout is designed to be done in 15 minutes or less so you have a little over a minute for each exercise. This minimizes downtime, challenges your muscles, and gets a little bit of cardiovascular work in as well. Every exercise is done for 20 repetitions.

Leg lifts:

Start by laying on your back. Put your hands by your butt and clench your abs. Lift your legs up so that you create a 90 degree angle with your body. Fight to keep your legs as straight as possible. Slowly lower them back to the ground and gently tap the floor with your heels before engaging your abs to start the next rep.

Toe Touches:

Still on your back, straighten your legs as much as possible and bring them to a 90 degree angle -- perpendicular to the floor. Keep your legs in this position. Engage your upper abs to pull your back off the ground and reach to make contact with your fingers to your toes. Don’t pull your legs back towards your face so that it is easier.

Hollow Body Rock:

This exercise will completely engage your core and can be challenging. Try to maintain form as best as you can and rest between reps if necessary. Balancing on your butt, hinge your body to make a wide angle, about 120 degrees. You want to stay in this position the entire time. Your hands will be above your head. Slowly rock so that your upper back touches the floor and engage your abs to that your rock back up and your heels touch the ground. Your heels should never lift more than about 6 inches off the ground. The key to this is to be slow and controlled. Every time your feet tap the ground is a rep.

Mason Twist:

Balancing on your butt, clench both your hands to make a singular fist. With your feet held out straight, rotate your body so that you can make contact with the ground with your fists. Then rotate the other way and make contact on the other side of your body. Each time you touch the right side counts as one rep.