Name: Playbook - Ashley Palmer Fitness - CORE - Do any day or multiple days!
Uploaded: 2026-05-26T15:11:47.976Z
Duration: 20 min
Description: CORE - Do any day or multiple days!

"I choose to make the rest of my life, the best of my life"

Remember you can choose how many days to do the core workout! Just want to do it one day? Great! Want to go for 3 days? That is awesome too!

Smash it!

- Start in a high plank position with hands below shoulders and body in a straight line by squeezing the glutes and core
- Bring your elbows down to replace your hands taking your body to a low plank position then replace your elbows with your hands to go back to high plank
- Start this movement slow to make sure you have good form, then speed it up when you can

High Low Plank

- Start in a quadruped position with toes on the floor 
- Take one leg through the front of the other leg and at the same time take the opposing hand off the ground
MODIFICATION: Start by walking through the steps then when you get the hang of it you can hop through the movement

Break Dancers

- Come down on the floor taking your legs in a butterfly position by placing the soles of your feet together and knees going out wide
- Place your hands behind your head/neck to help support the head
- Pulling with your core and not your neck, crunch up until your abdominals are engaged and come back down
*TIP- Point your chin up to the ceiling to help eliminate pulling with your neck

Butterfly Crunches

- Come to lie on your back with a single dumbbell extended out from your chest
- Your upper back and neck should be off the ground
- Keeping your legs straight, alternate kicking your legs up and down keeping the core engaged and low back into the floor

Weighted Scissors

- Come down on your back with your legs propped up
- Place your hands on your hip bones to help feel your pelvis rotate during the tilt
- Tilt your pelvis forward by taking your low back off the mat creating a bridge underneath your back
- Then tilt your pelvis backward by eliminating the bridge, engaging the lower core muscles and tucking your belly button in towards your spine
- Go straight up to a bridge by lifting your booty off the mat and squeezing the glutes at the top of the movement

Pelvic Tilt to Bridge

- Come down into a low plank position by taking the elbows on the mat directly below your shoulders and feet straight back from the hips
- Begin shifting your hips back and forth dipping them down to the right then the left

CORE - Do any day or multiple days!

More workouts from Ashley Palmer Fitness