Lost your abs and need to find them?
This three-week ab plan includes beginner-friendly, fool-proof moves.
Three days a week for three weeks, incorporate today’s movements into your routine. The moves will will tone your core from all angles and give you the results you want… a stronger, more defined midsection.
Three moves
Three weeks
Stronger core
WEEK 1:
10 reps of each move *see the moves below!*
3 rounds
Rest 15 secs between each round
WEEK 2:
12 reps of each move *increased by 2 reps from last week*
4 rounds *increased by 1 round from last week. You can do it!*
Rest 15 secs between each round.
WEEK 3:
15 reps of each move *increased by 3 reps from last week. Getting stronger!*
4 rounds
Rest 15 secs between each round.
An adventurous life starts with a strong midsection, because it makes all activities throughout the day a little easier. Join me in the journey to a strong, toned core!
EXTEND & CURL
How to do it:
- Lie on your back with your knees bent, feet flat on the floor and arms across the chest. For more advanced, reach arms over head.
- Curl the torso until the shoulders lift off the ground. Then, rotate to one side, extend the arms, and reach to the outside of the legs.
- Return to starting position. Keep pressing the lower back into the mat or floor so the back doesn’t arch.
- Rotate to the opposite side and repeat.
- Perform 10 repetitions on each side.
FOREARM PLANK WITH SWIVEL
- Start in a plank position, resting on your elbows. Keep the shoulders back and down, and the next nice and long throughout the movement. Beginners may rest on the knees instead of a full plank.
- Keeping your abs engaged, slowly swivel the hips underneath you to the right. Feel your obliques driving this motion as you swivel to the other side with a slow, controlled motion
CHARLIE’S ANGELS
- Sit upright with knees bent, feet on the floor, chest lifted.
- Lift your feet off the floor.
- Interlace your fingers.
- Swivel your knees side to side. Lift your chest and spine straight, making sure not to slump.
If this move is too challenging, place your hands on the floor or start by balancing with your feet off the floor before adding the swivel.
