Name: Playbook - Michelle Schwartz - Day 3 - obliques and low abs
Uploaded: 2023-03-03T01:18:14.454Z
Duration: 10 min
Description: Day 3 - obliques and low abs

Todays challenge is all about your side abs and lower abs. 

You’ll fire up your obliques with the first 3 bodyweight exercises . 
Do 10 reps of each move on each side just once through. 

Then you’ll do a dumbbells ab circuit. The circuit has 8 reps left and 8 reps right of each exercise. Complete the circuit 2x through, resting as needed.

What you’ll need:
-light pair of dumbbells

Day 3 challenge workout intro

- Keep your hand underneath your shoulder, and one knee on the ground
- 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 on the EXHALE
- INHALE to release leg and arms long 
- (10 each side)

Supported side plank knee to elbow - prenatal (10 each side)

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- send that arm and leg out wide, bring back to center and release to ground 
- alternate sides

(10 each side)

Diagonal Bird dog - prenatal (10 each side)

Start on your hands and knees
Engage your core to send one leg back and extended fully 
Exhale as you bend that knee and bring it to your elbow, feeling a tightening in your side abs. 
Inhale as you release. 

(10 each side)

Table top knee to elbow - prenatal (10 each side)

Do 8 reps on the right then 8 reps on the left of each exercise. 

Rest as needed. 

Complete the circuit 2x through.

Start with dumbbell at one hip in a squatted position 
Drive dumbbell diagonally over head while TURNING entire body to keep shoulders and hips in line with each other. 
REPS PER SIDE

Dumbbell Squat to diagonal press

- Stand in a stable position
- With a dumbbell, swing it around your head and shoulders in a circular motion
- keep core engaged and stand tall
- Repeat for desired reps

Dumbbell around the world

Start on hands and knees 
Exhale hovering knees off the ground
Drag dumbbell under your body to the opposite side.
Drag left to right and back to left is 1 rep

Table top hover dumbbell drag

Dumbbell oblique and lower abs prenatal circuit

Day 3 - obliques and low abs

Day 0: INTRODUCING the 10 Day Prenatal Core Challenge!

I’m so excited for this 10 day challenge!

Sheryl

Day 1 - Fundamentals and position variety

Would love an idea of how long we’ll be holding a pose or a verbal countdown or encouragement like “15 more seconds” to help my mental state when it feels really hard and I want to give up bc I don’t know how long I’m holding for

Jessica

Day 2 - Follow along 10 minute prenatal core foundations

Jansen Contino

This is an amazing core workout for the almost 3rd trimester mama to be! Grateful I found you!

Andrea

Day 4 - follow along incline prenatal abs

Love this! Really enjoyed the debrief on pelvic floor/stability at the beginning. I found the follow on videos very relaxing and helpful to core breathing. Thank you!

Day 3 - obliques and low abs

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