Name: Playbook - Hannah Bower - 20 Min Obliques and TVA 2021
Uploaded: 2025-03-10T15:04:13.132Z
Duration: 20 min
Description: 20 Min Obliques and TVA 2021

Love this one! so much mind muscle connection for me!

Brittney Howell

This was great. Very clear demonstrations and descriptions. Thank you!

It’s not so much an improvement on this one - it’s just a hard one for beginners

Olivia

I don’t think you were the problem on this one - I think it’s me. I just struggled to feel the muscles working on this and I was struggling on figuring out the moves 😅 especially the v-up, the side v-up one, and the bear plank. I struggled to feel the muscles working, likely because I wasn’t performing properly. Might have been too advanced this time around - I’ll try again soon!

Rilee

The marches were a little confusing and I couldn’t really feel it and I have a hard time keeping my legs straight on the v ups, but I consider core my weakest area due to neck and back injuries, so tryin to make progress in small efforts! Thank you for the explanations! Someday I’ll put in work with your core guide…

Rachel

This is a full core workout.

Remember to modify when you see coning or breadloafing (you can also check by placing a hand on your belly and feeling for any pressure against your hand).

Simplest way to modify is by limiting range of motion.

You may need to shorten the circuit as you progress when the core gets fatigued. Let me know if you need any other modifications 💛

Perform each movement for 1 minute for 3-4 rounds.

There are 6 movements. For a total of 18-24 minutes.

Laying on your back engage your core.

Remember, always exhale on exertion.

Inhale: breathe into ribcage and allow  gentle belly expansion, relax pelvic floor 

Exhale: lift plenum floor, draw in or engage TVA slightly before lifting leg or the movement

Marches

Remember what you do NOT want is downward pressure as you crunch. Crunches should not be fast or jerky. Slow, and controlled is the secret here.

Exhale as you crunch, inhale as you lower.

Inhale: breathe into ribcage and allow  gentle belly expansion, relax pelvic floor 

Exhale: lift plenum floor, draw in or engage TVA slightly before lifting leg or the movement

Crunches

You can do 30 seconds per side or 1 min per side.

Lay on your side and place your forearm out in front of yourself for support.

Play around with how far/close you place your supporting arm and how much weight you put into it, and what feels good for you.

First engage your core.

exhale on exertion (the v-up) inhale on the lower (coming down)

Inhale: breathe into ribcage and allow  gentle belly expansion, relax pelvic floor 

Exhale: lift plenum floor, draw in or engage TVA slightly before lifting leg or the movement

Side V-Ups

You can do 30 seconds per side, 1 minute per side, or just alternate 5 reps per side for a minute like shown in the video.

Exhale on exertion (the tuck up) inhale on the lowering.

Inhale: breathe into ribcage and allow  gentle belly expansion, relax pelvic floor 

Exhale: lift plenum floor, draw in or engage TVA slightly before lifting leg or the movement

Side Tuck-Ups

Dumbbell is optional. Remember keep your hips square and facing the ground.

Exhale on the exertion and inhale on the recovery.

For bear planks you want to exhale deeper as you twist.

Inhale: breathe into ribcage and allow  gentle belly expansion, relax pelvic floor 

Exhale: lift plenum floor, draw in or engage TVA slightly before lifting leg or the movement.

Bear Plank Twists

This move is a challenge. A great substitute is a standard Russian twist seated on the ground (but even with those SLOW and controlled).

Brace your core before leaning back: only lean as far back as you can without pain. Twist your whole torso.

Inhale: breathe into ribcage and allow  gentle belly expansion, relax pelvic floor 

Exhale: lift plenum floor, draw in or engage TVA slightly before lifting leg or the movement

Bodyweight Russian Twist

20 Min Obliques 2021

20 Min Obliques and TVA 2021

Ugh I love your cardio workouts! It’s my Saturday life line! The time just flies by. Thank you!!

Lindsey

Katie

Felt like I could compete in the Olympics! Cuz baby I'ma track starrrr!! 🥰

ENNY

Running/Cardio 12.9.22

Caroline

Killed me but LOVED IT 💪🏼🤍 felt soooo strong midway and towards the end, almost cried out of joy 😅

Heba

Guys guys guys this was brutal. I decided to make this workout into 4 sets instead of 8 so I ran for 3 minutes, 20 push press, 10 walking lunges and so on and when I was done I had to lay down in the middle of the gym 🤣🤣. Don’t get me wrong this was fun and I loved it but it is not easy.

Nada Alabbar

Cardio/Strength 11.23.22

Absolutely love your cardio workouts! The intervals go so fast and I like having non running options. At 5 months pp the elliptical is perfect! Thank you!!

trying to get more into running and tried this one today!💪🏼

Brianna

Running/Cardio 11.21.22

Emily

🥵💯💥🔥🥰 my favorite ab burner combo 😅

Charlotte

Michelle 

10 Min Core 11.7.22

Courtney

Brilliant workout I done a two mile run before I did this  💪

Katie Hughes

Erin

3-9 Min Stability  Ball Core 11.3.22

Jasey McArthur

Alexandra Lins

taylor

20 Minute Core 11.1.22

It was good, especially the first few weighted exercises!

Jenna

1 set of this and I’m done! lol I’ve been trying to strengthen my core for awhile and I hate it. But I love this workout! I try to end my workouts with this one. Soon I’ll have a stronger core.

Chelsi

Great core workout. My abs are on 🔥🔥🔥

Shanele

12 Min Core Circuit 10.13.22

Perfect Saturday workout! I love how easy your cardio workouts are to manage on any machine or cardio exercise!!

Didn't skip the sprints 👍 but need to push myself harder 👎 wasn't my best effort towards the end, let the heat get to my head and let up... I know I could have given it more. Love this workout because it's not just physical but mental!!!

Running/Cardio Workout 9.30.22

Loved it! Wish there were verbal cues when to switch though

Great quick little finisher. Ofc sound and instructions but I know this was years ago.

Abby Colston

Great little core workout after an hour on the treadmill! Gonna throw in a few more exercises and call it a day! 🙌🏻

Emily Storm

3 Min Core Circuit 9.27.22

As always, love your cardio workouts! Got it done on the eplitical!

Technically my off day from the Foundational Strength program, but I wanted to get moving and I had energy today! Plus a good running workout sounded amazing 🤮 loved it!

Rachel S.

Running/ Cardio Workout 9.23.22

Just what my body needed. Got nice and sweaty & much needed movement.

Cardio done
2miles but this was tough...specially the 2min at medium pace (4.5mph) for me 🤣🤣

Sumaiya

Running/Cardio 9.16.22

Lungs BURNING! I think my soul left my body ☠️ It was a mental fight at the end but feels so good!

Thankful for your message halfway through.  That was very tough but made it through 🏃‍♀️

Running + lifting 8.15.22

Needed something quick and has a run. My numbers have improved drastically, the renegade rows I can do them now with 30lbs dbs🥹🥹 and I can sprint at 10mph for 30sec and feel fine🩷 thank you Hannah for helping me build my strength and stamina!

Running lifting challenge 7.27.22

Did the 10 reps and modified some and I’m dying on the floor. So good! 😂👏

Maggie

15 Min Core 7.2.22

Sprint pace is getting faster 🔥 really focusing on bringing my heart rate back down on the easy run and accepting a slower pace if necessary. It's paying off bc i feel faster!!

Came back after the hell she (this week) gave me earlier this week.... crushed it!!! Really into the quick burst runs/cardio right now, more please!!

Head wasn't in it, felt really hard today. Not my best effort. Did the first interval and then switched to an EMOM. Tomorrow will be better.

Running/Cardio 5.23.22

Really had to push the last 2 minutes of each set - was very in my own head. But even still, I increased speed each time amd fought thru. Reminding myself hard summer runs will make for a faster fall. My mind needed the win today.

The last 8 kicked my ass, let the mental fight win with 2 minutes left. Disappointed but know I can do it. Saving to do again in the near future!

Went for time instead of distance. Increased speed on repeats. Was hard. Really hard. The temp&humidity definitely played a role. Ready for cooler temps to see what the legs can do. Summer running is frustrating when you can't hit paces you want but I know the work now will make for a faster fall.

Running/Cardio 5.12.22

On a cardio kick again 🙃 love that I can find a good variety of workouts to do! Quick & effective - nice and sweaty!!

Really enjoying playing with pacing on the sprints. Definitely noticing improvements already. Can't wait for the temps to drop and really REALLY push my all outs.

This was brutal for me.....never knew I could go at 6mph for 2mins 💪 felt so good! 
did all 4rounds...2.15m

Cardio/Running 4.27.22

Allegra Agabian

Tough is an understatement. Big mental game with this one. My booty will be sore tomorrow from the inclines.

Running/Cardio 4.20.22

5/5 but ☠️ want to hate it but I can't 😂
Freaking hard, like really freaking hard.

Had time for 6 rounds, can't imagine 8... would really have to play the mental game and push myself. Played with sprint pace a bit while on the treadmill, happy but know I can do more.

Trying to implement more cardio but this is making me question my decision 😂

Brenna

Running/Cardio 4.13.22

☠️☠️☠️
Got 4×1min in before I had to call time. Definitely want to get all 8 next time - need to give myself the minutes to be able to. The 4min felt like forever! Worked up a sweat and feeling it!

Can I swear here? Is that allowed? Because  &!^#&!*;@;$, that was hard! 🥵😂☠️ BUT I think I've been severely underestimating my cardio fitness level. I set the treadmill at paces I thought would be a challenge, and some felt too comfortable. I worked my way up where appropriate but still felt I may have been able to take it up a notch - and that's with tight legs after yesterday's lift. Definitely want to revisit this when properly hydrated and after a good stretch to see what the legs can do.

Running/Cardio 4.6.22

Went for 30 minutes, and I felt good, so finished at 4 miles! Body needed something simple today and once we got into a rhythm it felt GOOD!

30 minutes on the bike! 10 minute full body circuit after.

Running/Cardio 3.30.22

Love this format. Time flies by.
Got 3 rounds in...30mins 2miles! 🔥🔥🔥

Got four rounds in feeling refreshed! Love these cardio workouts please keep them coming!

Cady

Lacey

Running/Cardio 3.23.22

Set a 35 minute timer and increased speed .2mph at the end of every song instead of 5min. Was trying to not focus on time and just run - definitely worked!! Coming back to this soon and starting at a faster pace 😈

Still getting my legs back after a week at sea - had to go slow down but still nice and sweaty/got the heart going!

Love that there is a good variety of cardio workouts!! The mental fight at the end is my favorite part of this one!

Running/Cardio 3.9.22

FL humidity made this way harder than previous times, reminding myself that hard summer runs make for a faster fall.

Carina

This pattern really took the monotony out of the workout and kept me in tune with my body’s effort. Thank you 😊

Averee

Running/Cardio 3.2.22

Great quick core routine after a workout.

Melisa

I really like this! I did 3 rounds for a little ab workout. The follow along is great because I don’t have to stop a lot.

Jessi

Verbal guidance and queues when switching would be helpful!

Krista Keil

LIVE 5 min abs/core 2022

Did 5 KBS in between each and I want to die a little.

Ange

Amie

10 Min Gymnastics Core 2022

Little by little until my new hip can heal

Molly

4-12 Minute Stability Ball Abs 2021

Only got one round in this time due to time contraints, but this is definitely going on my favourites!

9 Minute Core Circuit 2021

Jackie

Loved hearing your encouragement and reminders to maintain core

Annika Pollack

Lorena

Live 5 Minute Core 2021

Great and short core workout after cardio!

Kiki

6 Min Core Circuit 2021

Great ab burner after doing 5miles. 🔥🔥🔥

5 Min Abs, obliques & core 2020

9 Min Core Circuit 2020

Love this one for really trying to focus of improving my core/pelvic floor

Ashley

I love this one, I need to work on my form though, still haven't got it quite right

Marie

This is hard to do mentally, I think I need to slow down because my breathing went out the window and it was just belly breathing/chest breathing. 
Do you squeeze both knees together?

6 Min Inner Core + Hip Work 2020

My abs are on fire!!! Loved doing this as a finisher

5 Min Ab Burnout 2020

10/10 I’m two year post partum and have been trying to find something that I can FEEL engaging my core correctly and THIS IS PERFECT 💕

20 Min Obliques and TVA 2021

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