Name: Playbook - Maria Teixeira - Abs (13 minutes)
Uploaded: 2024-04-18T03:16:51.502Z
Duration: 13 min
Description: Abs (13 minutes)

This is a great routine that can be added at the end of your upper body workout or a lower body workout! 

You can also simply do this routine on its own ☺️

Intensity: 🔥🔥
Equipment Needed: your beautiful body

THE WORKOUT
Do all the exercises back to back with a 30 second rest in between. Do 3 rounds!
▫️Diagonal Mountain Climbers | 30 secs
▫️Alternating V Ups | 30 secs
▫️Butterfly Sit Ups | 30 secs
▫️Pike Toe Taps | 30 secs
▫️Lying Windscreen Wipers | 30 secs

30-45 seconds based on fitness level

Advanced: regular diagonal mountain climbers 
Beginner: slow down the movement 

F O R M
▫️begin in a high plank position
▫️arms begin right over shoulders
▫️engage your core
▫️bring your knee towards your opposite elbow and repeat on the opposite side
▫️ rotate your hips through the movement

❌ don't arch your back
❌ don’t bounce on your toes

✨ do focus on keeping your core engaged the entire time

Diagonal Mountain Climbers

30-45 seconds based on fitness level

Advanced: regular alternating v ups
Beginner: fold knees and bring only your knees in

F O R M
▫️arms by your side and shoulder blades back
▫️keep your spine neutral
▫️drive your legs up and knees into your chest and squeeze your core as you reach to touch your toe with the opposite hand
▫️extend back out slowly

❌ don’t bounce or jerk yourself up
❌ don’t arch your back

✨ do move slowly using your core to control the movement

Alternating V Ups

30-45 seconds based on fitness level

Advanced: full sit up
Beginner: do a crunch instead

F O R M
▫️relax knees and hips
▫️tuck your chin as you sit up
▫️roll your shoulder blades off the ground squeezing your core
▫️come back down slowly 

❌ don’t bounce or jerk yourself up
❌ don’t lift your legs off the floor

✨ return back down slowly keeping your core engaged the entire time

Butterfly Sit Ups

30-45 seconds based on fitness level

F O R M
▫️begin with high plank position with your hands directly under your shoulders
▫️spine in a neutral position
▫️feet hip width apart
▫️ squeeze your core from front to back, keeping it flexed the entire time
▫️with control, bend at the hips driving them back as you reach to touch the opposite toe
▫️extend back out slowly

❌ don't arch your back
❌ don't look up

✨ do focus on keeping your core engaged the entire time

Pike Toe Taps

30-45 seconds based on fitness level

F O R M
▫️begin laying in the floor with legs at a 90 degree angle
▫️spine in a neutral position
▫️keep your core engaged the entire time
▫️with control, move slowly from side to side 

❌ don't arch your back
❌ don’t lift your shoulders off the ground 

✨ do focus on keeping your core engaged the entire time

Lying Windscreen Wipers

Abs (13 minutes)

Kait

Advanced Abs

Great an workout.Definitely feel this one😆

IsisDupuy

Hard but just right. I'm out of shape thank you for showing form

Sheena

Intermediate Abs

Ana 

Beginner Abs (no equipment)

Exercise Ball Core Workout

10 Min Intense Abs

Jessica Bonanno

Liked. Im still sore from Friday so this was perfect!

Jenn

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Tuesday Turn Up! Abs

Lily

Nagham

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It was amazing I love these short workouts that make you feel like you worked out for a whole hr!

Abs (13 minutes)

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