Name: Playbook - Krystyna Hovell - Day 2: Abs 🤝
Uploaded: 2023-11-11T09:12:21.537Z
Duration: 30 min
Description: Day 2: Abs 🤝

This workout is designed specifically to work on our core!! Grab your yoga mat, put on your favorite playlist & let’s go! 2 rounds - very minimal rest between exercises & 90 sec beak between rounds. 

Ready to empty the tank? 

After this workout, don’t forget to complete the 5 minute mindset exercise!  There’s a new on every week for you to follow.!

Lemme know how you’re feeling after this one! 🤭🤩💕

Between each exercise we are resting for 30 seconds max! Prepare for next exercise & give it your all!!

I like to think “Don’t go through the motions” during my entire workout so i’m constantly pushing my limits! 

Before any lift, please warm up your body!!! Never never neglect warn up movements, your body will thank you in the long run! 

Our core is the central part of our bodies. It includes the pelvis, lower back, hips & stomach. The stomach muscles sometimes called abs!

Core exercises train the muscles in your core to work in harmony. This leads to better balance, steadiness (stability) - Stability is very important for just doing regular activities.

Having strong core muscles make it easier to do activities, daily life stuff.

Weak core muscles can leave you more prone to poor posture, lower back pain and muscle injuries. Give it your all, progression over perfect 🤩

- lying flat on the ground, taking your right hand reaching to your opposite leg 
- keep your core tight as you are lifting off the ground

Alternating toe touches

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them very slow, stopping just short of them resting!!

Lying leg raises

- lay flat on the ground 
-lifting one leg simultaneously as you lift your body up, touch your toes with your hands 
-keep your other leg on the ground as much as possible 
-slowly return to starting position & repeat for other leg

single toe touch

-lying on the ground raise your legs like a regular leg raise
-once you lower your legs, keeping your core tight open your legs to form a V 6 inches off the ground 
-return your feet together and raise back up for another rep 😝

leg raise variation

-lying on the ground with your hands above your head, reach your left hand to your inner left foot 
-forming a V shape with your body 
-return to starting position and repeat on other side!
-1 minute

Inner toe touch

-lying face up with your arms by your side speak in this move with a natural spine and pelvis. Your back should be flat on the floor with no space in between.

-Lift your feet in arms off the ground and bring your niece towards your chest with your lower legs parallel to the floor and your knees are bent to 90 degrees 

-keep your core engaged and your back flat the entire time while you lower your right arm behind your head and towards the floor simultaneously straightening your left leg forward and toward the floor

-Avoid arc in your back and make sure you try to keep it as neutral as possible

- Bring your right arm and left leg back to the starting positioning! while using the left arm and right leg in the next movement one leg remains bent at all times

Deadbugs

-lifting on your butt, place your hands behind you outside shoulder width apart with your palms facing towards you 

-keeping your ankles together, lift them off the ground while leaning your upper body back on your hands pull your legs body towards your upper body 

-keep your core tight and don’t break tension 

-simultaneously return your upper body and legs to starting position

in and out

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

The body saw is like a plank - an isometric anti-extension core exercise, we have to work hard to maintain the position

-get down into the plank position and you should have a straight back, you can either lift to form a small v with your body, or you can stay parallel!

-your weight resting on your toes and forearms

-Pressure, absolute squad, shoulders and arms so that your entire body feels tense and do not hold your breath but take shallow breaths instead

-maintaining tension through your body, move your elbows and back forward and bring your weight off your toes as you allow them to roll forward 

-shift your weight to the lower part of your body and repeat for reps!

body saw

- Hands should be place further than your shoulders width also same with your legs 
*the goal is to plank as wide as we can like a starfish  
- Back is not flat, upper back slightly rounded
- Keep entire body tight as you hold position for time! 
*these humble me i love the shake 😅

Day 2: Abs 🤝

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