Name: Playbook - Amanda Essen - 6 WEEK ABS WORKOUT HOME #1
Uploaded: 2024-03-20T02:39:35.003Z
Duration: 30 min
Description: 6 WEEK ABS WORKOUT HOME #1

At home using your bodyweight, get visible abs and a strong core. 2-4 trainings per week. 

Do first workout A, then the next day workout B, rest and repeat.

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank walk - up & down

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques
REPEAT ON THE OTHER SIDE!

Side plank crunches (one side)

- Lie on the back with your legs straight out in front of you and hands behind you for support 
- Lift your legs up and and arms on the same time
- Touch with arms the legs/toes if possible
- Engaging your core throughout the movement

V-sit up

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

-Lie face-up on an exercise mat with your knees bent and your feet on the floor.
-Keep your lower body still and begin the upward movement by squeezing your right oblique. Curl your shoulders off the floor while squeezing your oblique to perform a side bend, moving your left elbow toward your right knee. Pause at the top of the movement.
-Slowly lower to the starting position while maintaining tension in your oblique.
-Repeat on the other side.

Side sit ups

- Start lying on your stomach
- Elevate one arm and the opposite leg
- Complete desired reps then repeat on the opposite side

Bird dog

- Alternately pull one knee toward your chest 
- Rotating your upper torso bringing the opposite elbow to your knee 
- Repeating back and forth for time or reps

Bicycle crunches

- Raise your hips off the ground into a crab crawl position
- Alternately lift one foot and the opposite hand, tapping your toes
- Repeating back and forth for time or reps

6 WEEK ABS WORKOUT HOME #1

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