Name: Playbook - Ashley Ta - Core
Uploaded: 2024-03-15T14:27:27.201Z
Duration: 15 min
Description: Core

1. Start by sitting on the floor with your knees bent and your feet flat on the ground. Hold a dumbbell with both hands, gripping it firmly.

2. Lean back slightly to engage your core muscles and lift your feet off the ground, balancing on your sit bones. Your upper body should be at a 45-degree angle to the floor.

3. Engage your core and twist your torso to the right, bringing the dumbbell towards the right side of your body. Keep your arms extended and your back straight throughout the movement.

4. Pause for a moment at the right side, feeling the contraction in your oblique muscles.

5. Slowly twist your torso to the left side, bringing the dumbbell towards the left side of your body. Again, maintain control and keep your core engaged.

6. Continue alternating the twisting motion from side to side, allowing your oblique muscles to work.

It's important to note that the movement should come from your core and not just your arms. Avoid using momentum to swing the dumbbell from side to side. Focus on controlled and deliberate twists, engaging your abdominal muscles throughout the exercise. Choose a dumbbell weight that challenges you but allows you to maintain proper form.

Russian twists

1. Start by lying on your back on a mat or flat surface with your knees bent and your feet flat on the ground. Hold a weight plate or dumbbell securely against your chest with both hands.

2. Engage your core muscles by pulling your belly button towards your spine. This will help stabilize your body during the exercise.

3. Slowly lift your upper body off the ground, curling towards your knees. Keep your back straight and avoid rounding your shoulders.

4. As you come up, exhale and contract your abdominal muscles, squeezing them at the top of the movement.

5. Pause for a moment at the top of the movement, then slowly lower your upper body back down to the starting position, inhaling as you go.

It's important to maintain control throughout the movement and avoid using momentum to lift yourself up. Focus on engaging your core muscles and using them to perform the exercise. Choose a weight that challenges you but allows you to maintain proper form. If you experience any discomfort or pain, stop the exercise.

Weighted sit ups

1. Start by lying on your back on a mat or flat surface with your legs extended towards the ceiling. Hold a weight plate or dumbbells securely in your hands.

2. Engage your core muscles by pulling your belly button towards your spine. This will help stabilize your body during the exercise.

3. Slowly lower one leg towards the ground, keeping it straight and maintaining control. Tap your toes on the ground, then lift your leg back up towards the ceiling.

4. As you lift one leg, simultaneously lower the other leg towards the ground in a controlled manner. Alternate tapping your toes on the ground with each leg.

5. Continue alternating the leg movements, tapping your toes on the ground with control.

6. Throughout the exercise, focus on keeping your core engaged and your lower back pressed into the mat. Avoid arching your back or letting your lower back lift off the ground.

It's important to maintain control and engage your core muscles throughout the movement. Choose a weight that challenges you but allows you to maintain proper form. If you experience any discomfort or pain, stop the exercise

Weighted toe taps

1. Start by placing a dumbbell on the ground. Get into a plank position with your dumbbell on the outside of your plank position.

2. Engage your core muscles by pulling your belly button towards your spine. This will help stabilize your body during the exercise.

3. Begin the movement by reaching one hand across your body to grab the handle of the dumbbell on the opposite side. Keep your hips and shoulders square to the ground as you reach.

4. While maintaining a stable plank position, pull the dumbbell across your body and drag it on the ground on the opposite side. Keep your body as still as possible throughout the movement.

5. Return your hand to the starting position and repeat the movement on the other side, reaching across your body to grab the opposite dumbbell handle.

6. Continue alternating sides, pulling the dumbbells across your body and placing them on the ground on the opposite side.

7. Maintain proper form and alignment throughout the exercise. Keep your core engaged and avoid sagging or lifting your hips.

It's important to maintain control and stability throughout the movement. Choose dumbbells that are appropriate for your strength level. If you experience any discomfort or pain, stop the exercise

Dumbbell plank pull through

1. Start by holding a dumbbell, plate, or any other weighted object in your hands. Stand with your feet shoulder-width apart and your knees slightly bent.

2. Position the weighted object directly above your head. This will be your starting position.

3. Engage your core muscles by pulling your belly button towards your spine. This will help stabilize your body during the exercise.

4. Keeping your upper body straight and your core engaged, bend forward at the waist while simultaneously bringing your knees towards your chest.

5. As you crunch forward, focus on contracting your abdominal muscles and squeezing them tight. Exhale as you perform the crunch.

6. Hold the crunch position for a moment, feeling the tension in your abs, and then slowly lower yourself back to the starting position.

8. Throughout the exercise, keep your back straight, avoid arching or rounding your back, and maintain proper form. The movement should come from your abs, not your neck or shoulders.

9. Adjust the weight of the object you are holding to challenge yourself, but make sure you can maintain proper form and control.

Remember to always listen to your body and work within your limits. Consistency and proper form are key to getting the most out of this exercise.

Standing weighted crunches

1. Start on all fours with your hands directly under your shoulders and your knees directly under your hips. This is your starting position.

2. Engage your core muscles by pulling your belly button towards your spine. This will help stabilize your body during the exercise.

3. Extend your right arm straight out in front of you, parallel to the ground. At the same time, extend your left leg straight out behind you, also parallel to the ground. Keep your hips and shoulders square to the ground.

4. Focus on maintaining a straight line from your fingertips to your toes. Avoid arching your back or lifting your leg too high.

5. Hold this position for a moment, feeling the engagement in your core and the stability in your body.

6. Slowly bring your right arm and left leg back to the starting position.

7. Repeat the movement on the opposite side, extending your left arm and right leg.

8. Continue alternating sides, extending your arm and leg while maintaining proper form and alignment.

9. Throughout the exercise, keep your core engaged and your body stable. Avoid sagging or lifting your hips.

The bird dog exercise is a great way to strengthen your core, improve balance, and work on stability. Remember to breathe throughout the movement and focus on maintaining control and proper form.

Bird dog

Core

Dottie

Standing abs

I absolutely LOVE your core workouts!  They’re super tough for me, but I know I am getting stronger every time 🫶🏽

Loved this ab workout! Convenient to do in the comfort of my own home & kiddos even joined!

Core

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