Name: Playbook - Ally Yanecek - Crossbody Abs
Uploaded: 2024-03-23T17:06:31.540Z
Duration: 10 min
Description: Crossbody Abs

-   Flat bicycles
-   Windshield wiper knees
-   Russian twists
-   Star crunches 
-   Plank drags

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core


Modification: leave lower heel on ground
Advancement: add a light weight on either shoulder

Flat Bicycles

- Back pressed into ground, knees and hips bent to 90
- Lower knees to side
- Activate obliques on OPPOSITE SIDE to return to center 


How low should your knees go?
1) As low as you can control
2) As low as you can with shoulders still on the ground


Modification: drop one knee at a time
Advancement: squeeze a weight between your knees

Windshield Wipers

- Position self of glutes, lean back 45 degrees, heels off ground

- Activate your obliques to twist shoulder to opposite hip

Your core controls the weight (not the other way around)

Modification: put your heels on the ground
Advancement: straighten legs

Russian Twists

- Lie on ground in an “X” position
- Tighten core, pressing back to ground
- Squeeze legs and arms straight 

- Use core to lift yourself off ground 
- Reach hand to opposite toe


Modification: keep opposite heel on ground 
Advancement: float non-working leg

Star Crunches

- Plank position … do not move your spine or hips from this position … squeeze core to keep both steady

- Weight on one side
- Reach under body and drag weight to other side

Modification: Tap side to side rather than using a weight. If that is too difficult, you can drop to your knees, too.

Plank Drag

Circuit

Crossbody Abs

Todd

Crunch Time

Posterior Core Challenge

Good combination of exercises!  Felt every bit! Thanks!

Waisted Time

These are great, added bonuses to my other workouts.  I can do them after a regular workout or they’re short enough to do for a quick movement break anytime. I can decide if I have time for  1 circuit or 2.

Oblique Freak

Floor Only Cardio & Abs

Great workout, my kiddos joined in this time. 🙂

Standing Core

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ADVANCED Crossbody Abs

Loved this Ab workout! Feeling the burn 🔥

Crossbody Abs

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