Name: Playbook - Amy Williams - Beginner Core Strength
Uploaded: 2023-10-29T02:16:06.728Z
Duration: 12 min
Description: Beginner Core Strength

Alyssa

Heather

Hannah

Nicole Campbell

Brenda

This is a perfect workout for building foundational core strength or regaining strength after having a baby. Focus on scooping your hips into your ribs and pulling your belly button into your spine for each move to really work your deep core muscles.

Rotate through each of these movements one set at at time for as many rounds as possible in the allotted time.

This is a perfect workout for building foundational core strength or regaining strength after having a baby. Focus on scooping your hips into your ribs and pulling your belly button into your spine for each move to really work your deep core muscles.

- Knees and elbows on the floor
- “Scoop” and flex abdomen, thinking of bringing your hips into your ribs

Knee Plank

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up

*count reps on each side, per leg lift*

Glute Bridge Marches

- Lay on back with knees bent, arms at your side
- Lift shoulders off the floor and reach from side to side as if you are trying to tap your heels
- Keep core tight and pull belly button into your spine, scooping your hips into your ribs

* Count reps on each side, per tap*

Laying Oblique Heel Taps

- Laying on the floor, either with head resting or  supported by your hands
- Flex core, and press lower back into the floor, scooping hips into your ribs
- Slowly raise and lower one leg at a time for desired number of reps

Single Leg Raises

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals, pulling your belly button into you spine and scooping your hips into your ribs
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

Beginner Core Strength

Did four full rounds!! Never been able to do that! I’ve been doing Amy’s hard core workouts after every workout and have noticed a huge improvement in my core strength 💪🏻

Stephanie

Killer Bodyweight Core

I’m pretty sure it will hurt to laugh or sneeze tomorrow! Which is awesome!

Mandy Anderson

Holy 💩!!!  I’ve not abs in awhile and it felt like it!! 🥵

Dana

Dumbbell Only Abs

Modified but done! Working it and a little stronger each day! Love this program!

Robin

Michele

Is this 3 rounds, doing 3 sets of each? Or 1 set of each, 3 rounds total? Thanks!

Weighted Abs

Destinee

Pres

Lower Abs & Hip Flexors

Capped off my leg day with this circuit and I’m dead 😭

Note to self… do this workout before doing the shoulder set!!!

April

Wow!!! Loved this workout. Feeling strong post-partum!! 💪🏼

Sarah

Core Plank Routine

So glad to have a workout I could do while on vacation and no where close to a gym! 🙌 And this one’s a burner!! Thanks Amy!!

Wendi

Alex

Abs are coming out of hibernation with these workouts! Love it

Heidi Dimmick

Full Core

Got 2 rounds done this time. Room to improve! Tough but love it!

Well that was a lot harder than I thought it would be 😆🥵

🔥I hope I get better with some of these!!

Beginner Core Strength

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