Name: Playbook - Kendall Sasselli - Core DAILY BLAST.
Uploaded: 2023-09-21T19:40:30.093Z
Duration: 5 min
Description: Core DAILY BLAST.

Quick daily ab sculpt for those who need a quick home workout for their core with little time but effective for the lower belly, upper abs & side obliques. This 5 minute core workout is all body weight so all you need is your mat and yourself! Have fun and let’s crush it!

Inhale as you pull your abs in to curve your body up off the floor. Exhale as you reach your hands and legs in opposite directions extending as far as possible to create length through the body.

Double Leg Stretch

Start by lying on your back with the knees in tabletop position, lift the head and chest with your core, hands are behind neck. Extend each leg by alternating right then left, while engaging the abdominals.

Table Top Single Leg Extentsion

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side 15x
- Then switch by pulling knees in with the hands, while chest and head is lifted 15x
- Focus on engaging your core

Bicycle Variations

Starting with lying on your back onto the mat, hands behind your neck, you’re going to extend one single leg up, while the other leg is extended down. Crunch to the extended leg side twisting the body 2 times each and then switch to a bicycle crunch 2 times each, alternating between the two.

Crunch Twist Variations

Starting in a plank position the hands in line with the shoulders, bringing knees hip width apart, heels lifted, while using your core tap the knees up and down.

Plank Knee Tabs

Starting with your forearms to the floor you’re going to swing the hips right and left like you are going over a rainbow. As you move side to side using the side obliques, pull the belly in as you come up to the center to try not to injure the low back.

Rainbow Dips

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground to lift up
- As you come back down kick straight forward in a 45 degree angle

Reverse Crunch Kick Outs

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

Start by lying on your back, bend one knee in and the other leg is extended. Using your side obliques, lift head & chest  with hands behind your neck to crunch to the side with the knee bended. Repeat on BOTH sides

Single Leg Side Crunch

- Begin by lying down with legs straight and arms to the side of your ears above your head
- Roll your shoulders off the floor, do not pull with your hands
- Lower back down

Core DAILY BLAST.

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