KILLER CORE WORKOUT

Supine Obliques

“I love this move because it isolates and strengthens the obliques by keeping them fully activated over the entire range of movement, while also keeping the lower back fully protected,” says Julie Jacko, Ph.D., owner and founder of Barre/Motion Miami.
A Lie on back, extending arms straight up overhead.
B Keeping core engaged, lift legs into tabletop position, knees bent at a 90-degree angle. Without changing the angle of knees, tilt knees left and lower feet until toes tap the floor. Lift legs back to tabletop and repeat on the other side. That’s 1 rep. Do 3 sets of 15 reps.

Curl with a Twist

This is Core Fusion co-founders Fred DeVito’s and Elisabeth Halfpapp’s go-to oblique toner. “This move is a sneak peak from our new book coming out in November, Barre Fitness: Barre Exercises You Can Do Anywhere for Flexibility, Core Strength, and a Lean Body.”
A Lay down with knees bent and feet flat on floor, hips-width apart. Holding either a small exercise ball or light weight, point elbows out to the side and curl up, pressing lower back down into the mat. Hold for 10 seconds, engaging the abs.
B Twist upper body to the left while keeping the back of the waist on the floor. Hold for 30 seconds, then repeat on the opposite side.

Toe-Heel Reaches with Weights

“Make this tough move even tougher by playing one of your favorite high-energy songs, ideally 130-140 BPMs, and moving along with the tempo of the beats,” suggests Matty Maggiacomo, trainer at Barry’s Bootcamp.
A Stand with feet slightly wider than hip-distance apart. With a 5 to 10 lb weight in each hand, reach right arm to right toe, followed by left arm to left toe.
B Then reach right arm along the back of leg towards right heel, followed by left arm towards left heel. Avoid bending too much from the hips. Perform this move slowly for 30 seconds, faster for 30 seconds, then double-time without weights for 30 seconds.

Plank Hip Twists

“For this full-body move that specifically focuses on the obliques, pretend you’re bringing your hips up and over a beach ball for wide exaggerated twists,” says Sarah Koste, a personal trainer based in New York City.
A Hold a forearm plank position, legs squeezing together for an extra inner thigh bonus.
B Twists hips up and over midline, alternating left to right. Do 10 reps, 3-4 sets.

Single-Sided Mountain Climber

“These mountain climbers fire up one oblique at a time, so you get an extra burn,” says Joe Buffa, a trainer at KORE in New York City.
A With hands slightly wider than shoulder-width apart, pull right knee over towards left elbow.
B Switch, pulling left leg in towards left elbow. Your right hip should be slightly lower than the left. Do as many reps as possible for 45 seconds. Repeat, bringing knees toward the right elbow. Do 4 sets per side.
Source : www.shape.com

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