Name: Playbook - Danielle Gray - Beach Abs
Uploaded: 2023-09-07T19:32:57.539Z
Duration: 20 min
Description: Beach Abs

Michael

This workout came from Kelsea Kocan at Chellsie Memmel’s Adult Gymnastics Camp and it is a burner. 🔥 No equipment needed.

Complete back to back with no rest.

Lie on your back, push your low back into the floor, lift your shoulderblades off the ground and try to wrinkle your shirt below your bellybutton. Breathe! 

Modifications: 
- Knees Bent (Demonstrated)
- One Knee Bent

Progressions:
- Both Legs Straight (Demonstrated)

Hollow Body Hold

Lie on your back, extend your legs straight, and alternate lifting up and down. Press your low back into the floor. 

Modifications: 
- Hands Under Back 
- Knees Bent

Hollow Body Flutters

Lie on your back, push your low back into the floor, lift your shoulderblades off the ground and try to wrinkle your shirt below your bellybutton. Rock while holding your hollow body positioning. 

Modifications:
-Knees Bent 

Progresssions:  
-One Knee Bent 
-Both Legs Straight

Hollow Body Rocks

Lie on your back with your legs straight up. Lower your legs down until you start to feel your back lift off the ground. Return back to the top. Try to keep your back on the ground at all times.

Lying Leg Lifts

Lie on your back, interlace your hands behind your head. Keep your legs straight or bent and chin away from your chest as you push your low back down into the ground and lift your shoulderblades off the floor.

Upper Body Crunches

Reps are per side. Lie on your back with legs straight. Lift one leg and your torso at the same time and reach your hands towards your toe (not just your shin or ankle, reach!) And lower down at the same time. 

Modification: 
- Keep the non-working leg bent 

Progression: 
- Double leg V-Ups

SL V-Ups

Lie on your back, push your low back into the floor until your shoulderblades lift off the ground. Raise one leg straight in the air, and reach your opposite arm up towards the ceiling. Switch legs, switch feet. The more comfortable you get, the faster you can go! 

Modifications: 
- SL V Ups 
- Lemon Squeezers

Progressions: 
- Faster

Scissors

Lie on your back with legs straight and together, toes pointed, arms by your ears. Lift your arms and your legs up at the same time and control back down to your back. 

Modifications: 
- SL V-Ups 
- Hollow Body Hold

Progressions: 
- V-Ups with a Lemon Squeezer

DL V-Ups

Start lying on your back in an open straddle, arms overhead, and pull yourself forward and up to reach through your legs.

Modification: 
- Lying L Sit Ups 
- Hold onto bottom of couch or chair & straddle legs up and down 

Progression: 
- Add a V-Up in between
- Full Straddle Thrus

Straddle Reach Thrus

Find your balance on your tailbone and tuck your knees to your chest. Open up to as much of a hollow body as you can with your lower back touching. 

*If your hips pop, it is okay as long as there is no pain (you can hear mine in this clip)

Modifications: 
- Hold a balance on your tailbone for 30s 

Progressions: 
- Bend a single leg and clap underneath each squeeze

Lemon Squeezers

Lie on your side with your head resting on your bottom arm. Put your top arm on the floor in front of you to keep your balance. Keep a straight line from fingertip to toes ensuring no piking your hips or arching your back. Squeeze your side and lift trying to keep your arm by your ear.

Side Crunches

Sit Ups

Lie on your stomach with your legs straight and together and your arms overhead. Hide your ears with your arms, squeeze your toes, heels, knees together and lift up. Once at the top, open your legs and arms out to a V and return back together before lowering. Try to reach your arms behind your ears. 

Modifications: 
- Superman Lifts

Progressions:
- Superman Open Closes
- Superman Rocks

Superman Lifts with In & Out

Lie on your stomach with your arms by your ears and knees and feet together. Keep the legs and ams straight as you get your momentum from a push to begin rocking. Keep your abs tight and almost push into the floor as you rock to keep your rhythm. Maintain the biggest arch you can and keep pushing. 

Modification: 
- Superman Lifts
- Superman Hold

Superman Rocks

Lie on your stomach. Keep your arms by your ears and your legs and ankles glued together. Try to reach your arms behind your ears and lift your arms and legs as high as you can at the same time. Lower all the way down, do not collapse. 

Modification: 
- Arch Ups
- Lift just legs only and then just arms only 

Progression: 
- Ankle Weights 
- Hold a weight in your hands

Superman Lifts

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Great combination!  Love the tuck, pike, straddle up combination and forward hinges were brand new to me

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Heike

HARDxCORE Core: 5/9/22

Slider Core: 12/13/21

I enjoyed most of this workout but it would be nice to have the workouts listed/written out somewhere so that it's easier to skip the explanations. Another thing that would be helpful for people following along with the videos is to give a countdown or say each time something is about to start.

Kjersti

Wow!!! I really felt all my muscles engaged. Every after resting for a moment I. Am still feel them pulsing!!! Great ab workout!!! 🎉

Roxi

This is by far my favorite ab workout. Danielle is a very attentive and informative instructor.

Aaron

Abs Like A Gymnast Part 1

Abs Like A Gymnast Part 2

It’s a great quick ab workout that you’ll feel!!!

Just like you said, “if you’re not feeling the burn yet you should be,” but I already was! Great quick workout!

Serena Lignell 

No Rest Ab Burner

Great workout to do just in between my daily routine... and I love having the music with the exercises... that's really motivating!

Caroline Hempel

Nice quick ab work out!! 3 reps of this and you’ll truly feel the burn! 🔥🔥

First time doing this one. Loved the exercises you picked out. Wish there was an audio cue so I could listen for the change in exercise.

Megan Trahan

5 Minute Abs

Abs Like A Gymnast: 3/18/21

Abs Like A Gymnast: 2/5/21

Great workout!! Mostly targets front ab muscle group doesn’t get the obliques. Still loved it though!

Abs Like A Gymnast: 12/15/20

Harder the second time around. Must agree SOS!!

Teresa

Wow - definitely challenging. I had to stop twice so Will need to to this many more times before I can completed it. THANKS!

Beach Abs

Community

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