Name: Playbook - Ashley Ta - Core
Uploaded: 2024-03-19T15:27:08.688Z
Duration: 15 min
Description: Core

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

Dottie

1. Start by lying on your back with your knees bent and feet flat on the ground.
2. Engage your core by drawing your belly button in towards your spine. This will help stabilize your torso throughout the exercise.
3. Press through your heels and lift your hips off the ground, forming a straight line from your knees to your shoulders. Squeeze your glutes at the top of the movement to engage your posterior chain.
4. From the glute bridge position, reach one arm diagonally across your body to the opposite side, while keeping your hips lifted and core engaged. You should feel a contraction in your abs as you reach over.
5. Return your arm back to the starting position 
6. Repeat the movement on the other side by reaching the opposite arm diagonally across your body towards the opposite side.

It's important to maintain proper form throughout the exercise. Avoid lifting your hips too high or arching your lower back. Focus on engaging your abs and feeling the contraction as you reach over. If you're new to this exercise, start with a lighter range of motion and gradually increase as you become more comfortable and stronger. As always, listen to your body and modify or stop the exercise if you experience any pain or discomfort.

Glute bridge reach over

1. Start by lying on your back with your arms extended straight up toward the ceiling. Your knees should be bent at a 90-degree angle, with your calves parallel to the floor. This is your starting position.
2. Engage your core by drawing your belly button in toward your spine. This will help stabilize your torso throughout the exercise.
3. Slowly lower your right arm and left leg simultaneously, while maintaining the 90-degree bend in your knee. Lower them until they are just above the floor, but do not let them touch the ground.
4. As you lower your arm and leg, focus on keeping your lower back pressed into the floor to prevent any arching or lifting.
5. Pause for a moment at the bottom position, feeling the tension in your abs.
6. Return to the starting position by raising your right arm and left leg back up, keeping the same 90-degree bend in your knee.
7. Repeat the movement on the opposite side, lowering your left arm and right leg while maintaining proper form.

It's important to maintain control and stability throughout the exercise. Avoid any jerky or fast movements, and focus on using your core muscles to control the lowering and raising of your limbs. If you find it difficult to keep your lower back pressed into the floor, you can modify the exercise by slightly bending your knees or reducing the range of motion. As with any exercise, listen to your body and stop if you experience any pain or discomfort.

Dead bugs

1. Start by lying on your back with your knees bent and feet flat on the ground. Hold a weight, such as a dumbbell or a medicine ball, in both hands.
2. Engage your core by drawing your belly button in towards your spine. This will help stabilize your torso throughout the exercise.
3. Lift your feet off the ground, keeping your knees bent at a 90-degree angle. Your thighs should be perpendicular to the floor. This is your starting position.
4. Slowly lower one heel towards the ground while keeping the other knee bent and stable. Tap the heel lightly on the ground, then bring it back to the starting position.
5. As you tap the heel, focus on maintaining stability in your core and avoiding any excessive movement in your upper body.
6. Repeat the movement on the opposite side, lowering the other heel towards the ground and tapping it lightly before returning to the starting position.


It's important to maintain control throughout the exercise and avoid any jerky or fast movements. Focus on using your abs to control the movement of your legs and keep your core engaged throughout. If you find it difficult to maintain stability or to tap the heel without straining your lower back, you can modify the exercise by reducing the range of motion or using a lighter weight. As always, listen to your body and stop if you experience any pain or discomfort.

Weighted heel taps

1. Start by lying on your back with your arms extended along your sides.
2. Engage your core by drawing your belly button in towards your spine. This will help stabilize your torso throughout the exercise.
3. Lift your legs off the ground, keeping them straight and together. Your heels should be about 6 inches off the ground. This is your starting position.
4. Begin the movement by rapidly alternating the up and down motion of your legs. Keep your legs straight and toes pointed throughout the exercise.
5. Focus on using your lower abdominal muscles to generate the movement, rather than relying solely on momentum.
6. To increase the intensity, you can also perform the flutter kicks while holding your hands under your lower back for additional support.

It's important to maintain control and avoid any jerky or fast movements during the exercise. Focus on keeping your core engaged and your lower back pressed into the floor to prevent any arching or lifting. If you find it difficult to keep your legs straight or maintain stability, you can modify the exercise by reducing the range of motion or performing the flutter kicks with your knees slightly bent. As always, listen to your body and stop if you experience any pain or discomfort.

Flutter kicks

1. Start by sitting on the floor with your knees bent and feet flat on the ground. Lean your upper body back slightly, keeping your back straight and core engaged.
2. Lift your feet off the ground, balancing on your sit bones. Your thighs should be at a 45-degree angle to the floor. This is your starting position.
3. Clasp your hands together in front of your chest or hold a weight, such as a dumbbell or a medicine ball, with both hands.
4. Engage your core and twist your torso to the right, bringing your clasped hands or the weight towards the right hip. Keep your back straight and rotate from your waist.
5. Pause briefly at the right side, then twist your torso to the left, bringing your hands or the weight towards the left hip.
6. Continue alternating the twisting motion from side to side, engaging your obliques (side abdominal muscles) with each twist.
7. Focus on maintaining control throughout the exercise and avoid any jerky or fast movements. Keep your core engaged to stabilize your torso and prevent excessive rocking or swinging.
8. You can increase the intensity by holding a heavier weight or extending your legs straight out in front of you instead of keeping them bent.

Remember to breathe steadily throughout the exercise and listen to your body.

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