Name: Playbook - Krystyna Hovell - Day 5: Abs 🦍
Uploaded: 2023-11-11T09:12:21.568Z
Duration: 40 min
Description: Day 5: Abs 🦍

Another ab workout for this program! Personally If I feel like going to the gym to get a lift in, this is a great workout to add to work on my core!

Trust me when I tell you, after this session in a few days it’ll hurt to laugh so get ready to kill your core, thank me later 😅 

*30 minutes - 2 rounds!

- remember our abs are really made in the kitchen, but you can still strengthen your core by adding exercises weekly to help! keep in mind your core doesn’t work if you do.. don’t go through the motions - push past your comfort zone! We are here to level up right? 

YOU GOT IT 🫡

*activating our abs!!! 

-lay flat on the ground & bring your knees up to create a 90° angle 

-opposite leg and arm both extend out while keeping your core tight 

-repeat both sides for 1 minute

Ab activation

-lying flat on the ground brings your feet up to form a 90° angel 

-taking on leg slowly lower til your heel taps the floor and bring back to the top 

-switch legs 

-keep core tight during entire movement

Single leg heel tap

-lying flat on the ground being legs up to form a 90° angle

-slowly lower both heels to the ground 

-slightly tap the floor and slowly return to starting position 

-repeat for reps

Heel taps

-lying flat on the ground, place your hands by your sides (palms facing the ground)

-bring your legs straight up so your body forms an L shape 

-slowly lower your legs right before they touch the ground and then bring them back up! 

-keep your core braced and spine straight! 

-focus on slow movements & control

Leg drops

-lying flat on the ground, place your hands above your head and feet extended out

-bring your keens to your chest simultaneously as you bring your hands to the outside of your ankles 

-crunch your abs as doing so and return to starting position

*repeat for reps

Cocoon

- Rotate your torso as you bring your hand towards your opposite foot 
- Repeat on the opposite side

Single leg bicycle crunch

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

Lying leg raises

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

*30 seconds each side

Side plank hip raises

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring your top leg towards your elbow engaging your obliques
- Complete desired reps then repeat on the opposite side

*30 seconds each side

Side plank knee to elbow

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

- 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

- Raise your shoulders off the floor
- Alternately reach towards your heel engaging your obliques
- Repeating back and forth for time or reps

Heel tap crunches

-hands placed behind you with palms facing you

-leaning back on your hands slightly rotate your legs to form circles each side!

*30 seconds each side

leg circles

-hands placed behind you with palms facing you

-leaning back on your hands slightly cross your feet like scissors keeping your core tight!

leg scissors

-sit on your butt & flutter your legs up and down keeping your core tight and hands off the ground to make it more challenging

Day 5: Abs 🦍

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