Name: Playbook - KICK IT With Kay - Washboard abs 🥵
Uploaded: 2024-01-01T12:36:37.137Z
Duration: 15 min
Description: Washboard abs 🥵

⭐️4 exercises
⭐️20 reps each 
⭐️60 second rest between sets! 
⭐️3-4 times total

Tip: focus on slow controlled reps, don’t zoom through these! That’s cheating.

-lay in front of a cable machine to anchor your sled with your arms if you want 

- Sit down on the floor and lay down raising your legs by engaging your lower abs and lifting your butt off the floor to “stamp” the ceiling with the bottom of your feet

-slowly control the hips back down and lower the legs down towards the floor as low as you can WITHOUT your back coming off the mat

candlesticks

Hang from a bar

Cross opposite knee up towards opposite elbow then lower and repeat on other side 

Try not to swing your body all around- stay as still and controlled as possible! 

20 alternating reps total per set

Alt cross knee drives

- Hang from a bar and focus on activating your core
- Tuck your knees up in a controlled manner
- Lower with control and repeat

TIP: think about curling pelvis up towards your rib cage

Hanging knee tucks

- 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

Washboard abs 🥵

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

12 MIN CORE

CORE CIRCUIT!

Decline Ab Circuit

FULL CORE WORKOUT

CORE KILLA ⚡️

FULL AB & OBLIQUES WORKOUT💥

Cardio & core!

Gonna start adding this to the end of my workouts!

5 min abs 🤝

Quick core 😛

12 min core 💥

Washboard abs 🥵

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