Name: Playbook - Angeline Calderone - FULL CORE
Uploaded: 2022-06-18T20:59:58.595Z
Duration: 25 min
Description: FULL CORE

SHRED THOSE ABS! 

FULL CORE Workout

Designed for beginners to help tighten, shred, and tone the core. This workout hits the full core- upper core, lower core, oblique muscles.

FULL CORE

Here is a FULL CORE workout that you can add into your workout regimen! Perform 4 Sets of this circuit // no rest in between exercises // rest in between each circuit! This is pure lightweight/bodyweight exercises, meant to help you tone, strengthen, and tighten your core!

90 Degree Crunch 

Things to keep in mind:

1. When in starting position with back on the ground, ensure that your back is NOT arching. Keep the core engaged and straight. 

2. Do NOT use your hands to push your neck towards your body as you crunch. Put your hands behind your ears and perform your crunch with your core. Do not strain your neck. 

3. Ensure that your legs are at a 90 degree angle and do not let your knees come inward too much. 

4. Point your toes. 

To perform: 

1. Start by lying on the ground, hands behind your ears, and legs up in a 90 degree angle. 

2. Perform crunch. 

3. Come back into starting position from the crunch. 

4. Repeat.

90 Degree Crunch

Air Bike

Things to keep in mind:

1. Make sure your chest is not rounding- keep your chest upright and in good form.

2. Put your hands behind your ears to ensure you are not using your neck for support. Engage and use your core- do not strain your neck. 

3. Point your toes. 

To perform: 

1. Start by lying down on the floor and hands behind your ears. 

2. Bring your elbow and opposite knee to join in the middle by utilizing your core. 

3. Switch to the other side. 

4. Repeat.

Air Bike

Side-to-Side Forearm Plank

Things to keep in mind:

1. Core should be consistently and fully engaged throughout the movement. 

2. Stay on your toes to help make the side-to-side transition smooth. 

To perform: 

1. Start off in Forearm Plank position. 

2. Drop one side your hip to the floor, keeping your core engaged. 

3. Alternate and drop the other side of your hip to the floor. 

(This counts as one rep) 

4. Repeat.

Side-to-Side Forearm Plank

Forearm Plank

Things to keep in mind:

1. Keep the core engaged. Do you best to not let your back arch downwards. 

To perform:

1. Get into forearm plank position. 

2. HOLD.

Forearm Plank

Side Plank

Things to keep in mind:

1. Keep your oblique engaged, engage your core. 

To perform: 

1. Get into side plank position.

2. Lifts your hips up off the ground so that your body is in a straight line. 

3. HOLD.

Side Plank

Single Arm V-Up

Things to keep in mind:

1. Do your best not to strain your neck, engage and utilize your core. 

2. Don’t arch your back at the bottom of movement, mid back should be parallel to the ground and engaged. 

To perform:

1. Start with lying on the ground, hands above you lying on the ground and feet on the ground. 

2. Using your core, bring your hand and opposite foot up to meet at the top of movement. 

3. Come back to original position. 

4. Perform movement on on other side. 

5. Repeat.

Single Arm V-Up

Lying Leg Lifts 

Things to keep in mind:

1. Core should be fully engaged throughout movement. Pelvis tucked.

3. Your back should not be arching or creating space with the ground. Keep the back straight. 

4. Point the toes. 

5. Hands can be to your side or behind your ears. 

To perform: 

1. Start in lying position on your back. 

2. Engaging and keeping your core tucked, lift your legs off the ground and create a 90 degree angle. 

3. Lower your legs back to the ground, but not fully rested on the ground to ensure that your core remains engaged. 

4. Repeat.

Lying Leg Lifts

Russian Twists

Things to keep in mind:

1. Chest and shoulders should be upright; do not round your back. 

2. Your back should be straight, not arched! Be sure to fully engage the core and keep the pelvis tucked. 

3. As you twist from side-to-side, focus on utilizing your oblique muscular. 

4. Can be done WITH or WITHOUT weight. 

To perform: 

1. Start from a seated position with knees bent and feet off the floor.

2. Keep your back straight and lean back to 45 degrees. 

3. Clasp hands together or hold onto weight in front of your core.

4. Twist your torso from side to side L/R. (This counts as one rep) 

5. Repeat.

Russian Twists

Hollow Hold 

Things to keep in mind:

1. Do not round your back. Keep your chest upright and shoulders back. 

2. Engage the core. Squeeze the glutes. Engage the whole body. 

3. The lower you bring your legs, the harder it will be. Bring your legs higher if you want to ease the tension a bit and work your way down.

Hollow Hold

Bent Leg Boat Pose

Things to keep in mind:

1. Core should be fully engaged the whole time. Pelvis should be tucked. 

2.  Avoid any arching of the back. Keep the back straight and chest/shoulders upright. 

3. Use your stabilizing muscles to hold the position.