Name: Playbook - KICK IT With Kay - Body weight Abs & obliques 🌶️
Uploaded: 2024-05-05T11:52:30.027Z
Duration: 15 min
Description: Body weight Abs & obliques 🌶️

Braelyn

Quick but effective and and oblique circuit you can do from anywhere!

Complete each of the following back to back. Rest 30 seconds then repeat entire circuit 2-3 more times!

- Lay on the floor with knees bent and feet planted firmly on the floor  
-lift your body off the floor and think about tilting your pelvis towards your ribcage to engage your core 
-Charles your your way up 
- more slow and controlled reps here as opposed to using momentum! slowly roll back down to a lying position

sit ups

12 reps per side per set! 



FORM
-standing on a hyperextension machine sideways with pad about hip level 
-hands up resting on your head but not pulling on your neck! 
-extend down to feel stretch in your side then use obliques to pull up with a slight twist

(Think about connecting bottom of rib cage to your hip bone)

Oblique side crunch

Start laying on back 

Extend legs out in front of you low to ground as possible without allowing back to come off the ground or arch 

Use abs to tuck knees in towards chest then extend legs up to the ceiling (think about stamping your feet to the ceiling) while using lower abs to lift your hips 

Control the negative 

Repeat

Bottoms up (hip lifts)

12 reps per side per set 

- 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

Bicycle crunches

-bring knees in towards your chest engaging your lower core then extend them back out

V tucks

Bodyweight abs & obliques

Body weight Abs & obliques 🌶️

Plate Only Core Crusher 🥵

The last 3 exercises I couldn’t feel it in my abs, the wall ball I felt more in my arms.

core & cardio 🏃‍♀️✨

ABS/ CARDIO

Can’t really feel it in my abs with the hanging leg raises it’s more my legs maybe because I’m doing it wrong?

CORE SESH

I don’t really feel it targeting my abs when I do the cable crunches, I have the right form and not too heavy of weight so I don’t put it into my arms, I just don’t know why I’m not really feeling it

CORE/CARDIO

CARDIO & BODYWEIGHT CORE 🏃‍♀️

CORE & CARDIO 👟

I wasn’t able to do the jack knive planks on the ball,
It was hard for me to balance, I guess something that works the muscle just as hard just not a difficult position

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Lauren Cowley

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Loriann

Kate

Emma Mathews

Emmie

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Ab killaaaaaaa

Hey! I would love to see more dumbbell only workouts! Loved todays workout!

Kayla

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Quick and efficient! Perfect for this morning!

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Gonna start adding this to the end of my workouts!

Body weight Abs & obliques 🌶️

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