Name: Playbook - Gabriela Gomez - Ab Burner
Uploaded: 2022-09-22T22:39:27.313Z
Duration: 45 min
Description: Ab Burner

5 bodyweight core exercises 
3 rounds 
30 seconds each 


You can do these anywhere and require no equipment! 

Add them at the end of your workout as a finisher or complete on its own.

- Start off with back flat on the floor an your head an shoulders slightly raised

- Place your hands lightly on the side of your heads and make sure not to pull your head forward 

- Lift one leg and extend it out while lifting the opposite leg and bending the knee towards your chest

- At the same time twist your core so the opposite arm comes towards your raised knee that it lightly touches 

- Remember to keep your back flat the entire time and your core engaged

- Lower your leg and arm at the same time and repeat the movement on the opposite sides

Bicycle Crunch

- Start off seated upright on the floor with your knees bent in front of you

- Keep your back straight and your core engaged 

- Breathe In through your nose and pull your knees towards your chest 

- Exhale and release your legs back to original position and repeat the movement

In and Out Crunch

- Lie straight on the floor with your arms extended above your head 

- Keeping your back flat on the floor, pull your knees inwards 
towards your chest and at the same time lifting your arms over your head

- Return to starting position and repeat

Cocoons

- start off in a plank position with feet slightly wider than hips

- Bring your right hand to your left shoulder and repeat on the opposite arm and return to mat 

- Bring your left knee in and with your right hand lightly tap it and return to Mat

- Then bring in your right knee and with your left hand  and lightly tap it

- Remember to keep you core nice and tight and continue to breathe in and out  and Repeat

Shoulder Tap to Knee Taps

- Start in a high plank position and push your hips up while keeping your legs straight 

- Take your right  hand and reach your left toe

- Return to high plank position 

- Then take your left hand and reach your right toe and return to starting position

- This will make 1 rep