Name: Playbook - Maria Teixeira - W1/D3 Obliques
Uploaded: 2024-05-01T22:25:06.579Z
Duration: 8 min
Description: W1/D3 Obliques

Jessica

Amy Yeary

Alina

3rd day and i feel my belly tighter, dont have sore muscles but is working, i love that they are short and even after a day full of work u will find this 7 min to do it, i love it

Magda

Kimberly

I’m enjoying pushing myself to get through these ab moves 👏🏽🔥

Syndessa

Another Awesome Ab workout!! Best way to start my morning cardio and abs!!

Lala Lee

Do these exercises back to back! If you need a small break in between take 20 secs or less.

Beginners - push for the time given for each exercise but if you can’t do the full amount of seconds it’s ok! You will get there 💪🏻

- Keep core tight and firm
- Keep a neutral spine 
- Position into low plank, glutes slightly lifted up and dip from side to side
- Do not poke your butt out, pelvis should be tucked in

Hip Dips

- Keep core tight and firm
- Keep a neutral spine 
- Position into a side plank with shoulder extending out
- Place one foot over the other
- Dip down as low as you can

Side Hip Dips

- Keep core tight and firm
- Keep a neutral spine 
- Lift legs up at a 90 degree angle
- Pull up using your core muscles not your back as you twist to one side

Reverse Crunch Twist (right)

Reverse Crunch Twist (left)

- Keep core tight and firm
- Keep a neutral spine 
- Lift legs up at a 90 degree angle as if you were sitting down on a chair
- Move your legs from side to side as low as you can

Alternating Side Twists

- Keep core tight and firm
- Keep a neutral spine 
- Start with a high plank
- Reach to touch your toes towards the opposite leg, alternating side

High Plank Toe taps

- Keep core tight and firm
- Keep a neutral spine 
- Position into a side plank with shoulder extending out
- Scrunch whilst lifting your leg in

Side Crunches (right)

Side Crunches (left)

- Keep core tight and firm
- Keep a neutral spine 
- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth diagonally   
- Increase speed as you feel comfortable

Mountain climbers

W1/D3 Obliques

Charla

Dottie

W1/D1 Simple Abs

My core is so week! I can do about 40 sec of each. I think after the14 days, I will start over and look for improvement.

Anoud

W1/D2 Plank Abs

Hanging in there. Made it through another day! 😀

W1/D4 Core Activation

Sarah

W1/D5 Power Abs

I need more time and more rounds but i like it 🌻

Got my fiancé to do these with me! 😃💪❤️‍🔥🔥

W1/D6 Slow but Instense Abs

W1/D7 Recharge

W2/D8 Cardio Abs

W2/D9 Tight Core

W2/D10 Full Body Core

W2/D11 Glutes + Core

W2/D12 Quick Ab Burn

🏋🏻‍♂️🏋🏻‍♂️🏋🏻‍♂️

W1/D3 Obliques

Community

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