Name: Playbook - KICK IT With Kay - FULL AB & OBLIQUES WORKOUT💥
Uploaded: 2024-01-01T12:36:37.218Z
Duration: 30 min
Description: FULL AB & OBLIQUES WORKOUT💥

A solid FULL abs/oblique workout! Made up of 3 different supersets.

Complete 20 exercise ball crunches right into 15 cable crunches

Rest 30 seconds then repeat twice more

Bosu ball under your mid back


Really STRETCH and elongate the abs when you go back 

Really extend way down to stretch your core then contract (think about bringing ribcage to pelvis) to sit up! 

NOT ABOUT SPEED- THESE ARE ABOUT  CONTROL

Exercise ball crunches

*increase weight each set as long as you don’t sacrifice form- burn should stay in your abs not arms!

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

AB SUPERSET

Complete 15 cable oblique crunches (on both sides) right into 30 bicycle crunches (1 rep = both sides)

Rest 30 seconds and repeat twice more

15 reps per side per set 


1)cable on high notch with rope attachment . start in kneeling position in front of cable 

⭐️be cautious with weight bc if you go too heavy you’ll feel it it your arms/back but we want it in your obliques! 

2)take hold of ropes and bring them down to beside your head/on your upper chest. Push your hips back to create 90 degree angle from lower back to thighs

3)arch your back taking a deep breath & pushing your chest out 

4)exhale and flex your abs  & obliques to move your shoulders towards your right thigh. (Reversing the arch in your back) Pause for a moment at the bottom (flexing) and then repeat going to the other thigh 

⭐️tip: hips and legs are stationary throughout this entire movement!

Oblique cable crunches

30 FULL rotations (elbow to right knee & left=1 rep)


- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite shoulder towards your knee 
- Repeat on the opposite side
- Focus on engaging your core/obliques

Bicycle crunches

OBLIQUE SUPERSET

Complete 20 hip lifts into 20 exercise ball jackknives

Start with upper body in plank position with top of shins on a exercise ball 

Roll the ball in towards your chest with control then back out, exhaling as you tuck in to flex the abs

Exercise ball jackknives (half pikes)

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)

LOWER AB SUPERSET

FULL AB & OBLIQUES WORKOUT💥

Braelyn

Plate Only Core Crusher 🥵

Body weight Abs & obliques 🌶️

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

CORE SESH ⚡️

SPICY QUICK AB SESH

CHISELED CORE 🔨

CARDIO AND CORE 🏃‍♀️

Lauren Cowley

Cardio & full core sesh

12 min washboard abs & 30 min cardio 🥵

Abs & cardio sesh 💦

Loriann

Kate

Emma Mathews

Emmie

BODY WEIGHT ABS

CORE ON FIRE

Ab killaaaaaaa

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

Kayla

CORE WORK

KILLA CORE

SPICY QUICK ABS🔥

Core WERK circuit 🤌🏼

Med Ball Ab Circuit

PLANK CIRCUIT

core crushaaaa 💦💪🏼

Lower/Upper Abs & Obliques

CORE

Tight Abs!

CORE CIRCUIT

Brittney

AB WORK 👏🏼🤌🏼

Shredded core circuit

Quick and efficient! Perfect for this morning!

Anna

Bodyweight only abs

AB CRUSHA 🥹❤️‍🔥

Quick core!

A quick little Sunday ab burn, to end my workout 🥵

Bosh Ball Core Circuit

Washboard abs 🥵

12 MIN CORE

CORE CIRCUIT!

Decline Ab Circuit

FULL CORE WORKOUT

CORE KILLA ⚡️

Cardio & core!

Gonna start adding this to the end of my workouts!

FULL AB & OBLIQUES WORKOUT💥

More workouts from KICK IT With Kay