Name: Playbook - Brad and Jess Gouthro - Hourglass Shaper
Uploaded: 2023-10-05T17:27:17.015Z
Duration: 17 min
Description: Hourglass Shaper

Waist trimming Core workout. Focus on abs & obliques

- 5 Crunches
- 10 hip dips (5 per side)
- Repeat for 1 min with no rest between exercises

Warm up - Crunches + Hip Dips

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core
- half the reps PER SIDE

Bicycle Abs

- Lying flat on the ground on your back, extend legs long
- Press your hands into the ground by your sides to help stabilize 
-Lift straight legs up and toward your body until legs are parallel with the ground 
- Control the lowering & repeat
- exhale with each lift

Lying Leg Lifts

Circuit A

- Crunch from both your upper & lower body
- Focus on shortening & lengthening your abs

Double Crunch

-lay on your back
- lift your hips as if you’re trying to touch the ceiling with your toes
- lower with control

Hip Lift

- prob yourself up into a half seated position 
- extend your legs long & point your toes
- draw a figure 8 shape with your feet just above the ground
- focus on the contractions in your abs

Figure 8 Leg Lifts

Circuit B

- stretch your abs with Updog 
- then shift back into child’s pose to stretch your lower back
- alternate between the 2 for 1 minute

Hourglass Shaper

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