Name: Playbook - Niki SugarySixpack - Core rehab - upper ab + rib flare
Uploaded: 2023-06-26T18:56:04.792Z
Duration: 12 min
Description: Core rehab - upper ab + rib flare

Need:
Mat
Long band
Kids ball/pilates ball/couch pillow

We are focused on connecting to the upper abs here. 
*That doesn’t mean that we don’t connect to the entire core bottom (pelvic floor) to top.*

These are just exercises that will especially focus on the upper core to keep the ribs from flaring out.

Connect to the core, move with intention and let’s crush it!🙌🏼

Time is for 2 rounds moving consistently.

Move continuously through the circuit resting as needed.

-Hold band overhead with arms about in line with ears, the further you push it forward the easier it is
-Connect to the core to help maintain good alignment and prevent rib flare/back arch.
-Hips,ribs and head are stacked in line with a slight forward lean
-Keep length through the torso
-Core should work to stabilize as you march and help lift the knee

Band overhead hold + march

-Core engagement for stability as you exhale and lift arms
-Pull out against the band as you lift 
-Connect to core then move. Core should keep ribs in and prevent rib flare/back arch
-Hips,ribs and head stacked in line
-move with intention
-Can also be done kneeling

Y raise

-Exhale, connect to core and press into the ball
-Connect to the entire core from bottom to top but focus on your upper connection here.
-Hips ribs and head stacked here or on a very slight c position if more comfortable
-Be mindful of what pelvis does as you engage and press back, don’t want to crunch way up into a ball or arch back here as a compensation for core stability

Ball press right

Ball press left

-Deep core engages before movement to stabilize and prevent rib flare/back arching
-Exhale, connect and move (raise band overhead as you tap one heel down)
*Modify matching feet off of the ground instead of tapping them down
-See core hold/ core breathing tutorials either core engagement technique can be used here

Band raise +heel taps

-Engage deep core before lifting up legs (modify not working leg to the floor)
-Maintain connection and check in with/deepen connection on each exhale with exertion on each rep (see core hold tutorial)
-Exhale and press opposite arm into opposite leg or ball for a 2-3 count
-Core should stabilize your torso
-Press should be hard enough to create challenge for your core but not so hard you can't keep proper connection. You'll feel it!

Cross press right

Cross press left

Core circuit

Core rehab - upper ab + rib flare

Full body mix

Upper body (biceps, triceps + shoulders)

Tatum

This was such a fantastic lower body workout! Absolutely loved the combination of exercises!

Julianne

Lower body

I achieved 3 rounds of this and oh my gosh!! I am so unbelievably sweaty! Literally dripping in sweat all over. This was so challenging for me! What a great workout 🔥👏🏼

Really loved it! It was a great challenge after a few days break! ☺️🙌🏻 Thanks!

Judit

Full body

Didn’t quite make it through 3 rounds! I’ll definitely revisit this to try to finish.

Perfect quick workout right before me and the fam take a flight to Hawaii!!!

Alexandra

This was an amazing cardio circuit, will certainly be revisiting!!

Caroline

Light weight cardio + core

One of my favorite upper body workouts I’ve done on the app!

Upper body (chest, back, shoulders)

This reminded me of a total body challenge day from the get fit guide! I loved it! Out of breath and super sweaty

This was excellent! Loved it very much! 🙌🏻

Full body circuits

Niki

Loved this lower body workout! Lower reps made it possible to lift heavier weights while maintaining proper form 👍

This was a really targeted and phenomenal workout! One exercise is missing. The step up to step back left side is missing. Otherwise this was fantastic!

Lower body circuits

Definitely coming back to this one to repeat. Great all body workout

Perfect start to the weekend!! Quick and challenging! 💦

Full body AMRAP

Banded deep core

Came back to this one because it’s super quick but so much fun! Really effective total body workout!

Amber

Full body fives

Sooooo yummy after you’re Lower Body Strong in follow alongs.

Mobility

That was great! Had me catching my breathe 💪

Full body fitness

Upper body with core focus

Oh my gosh! This was such an amazing workout! I could really feel it in my glutes. Loved it!

Collins Stone

Legs + glutes

Amber L 

OMG Nikki!! This one killed me! Felt VERY cookie from Christmas!🤣

Lower body mix

Core + cardio

Great workout. And girl…your biceps are fire on the L curl video

Great workout! Wish the rep counts were in the move titles so you can just click through the demos.

All over upper body

Anna

Lower body burnn

Great one!! I’m a hurdle coach (former D1 hurdler) & I’m going to incorporate those plank leg circles into my ab routine for my athletes.  If I go the opposite way you did it mimics the trail leg motion. Awesomeness!!

Great flow of challenging exercises! 🙌🏻

Great workout to ease me back in after a week off due to travel.

Fast full body fives

This was a tough one! Really got my core along with my upper body 💪🏼

Loved this upper body workout! It included great new exercises! 🙌🏻 My shoulders are crying! 😂

Upper body (core, biceps, triceps + shoulders)

I love your workouts and this is one of my favourites!!

Raeanne

Emilia

Full body fire

Oh my gosh this one was tough! It burned soooo good!

Missy

Was the last pair supposed to be 1 set on the R leg & then 1 set on the L leg?

Total body mix

Really enjoyed this upper body workout! It was well balanced! 🤩🙌🏻

Lower body mobility

Full body cirucits

Loved 🥰 this workout, especially after a legs day 🤪. Thank you for reminding me how I can still improve my hip flexor strength — wowza did they ever burn🔥 💪🏼 😝

Lauren

Step cardio + core

One ☝️ of my favourites — thank you 🙏🏼

I know you mentioned it only took you 28 minutes…. But how!?!? Haha!

Lower body singles

That was HARD! You e been absolutely crushing workouts lately. Love all the new ones!

Victoria

Upper body circuits (shoulders, chest, tri)

Really enjoyed this one to start the day!

Excellent! Just what I needed for my busy day with my 3 kiddos. Thank you for always giving us great workouts!

Natalie

Whoa! I challenged myself with doing this for an extra 8 minutes and being dead by the end of it is an understatement! 😃 Really enjoyed it though! 🙌🏻

Quick full body AMRAP

I could really feel this one in my back which I tend to neglect, so thanks! 😊🙌🏻

Upper body mini circuits (back, biceps + shoulders)

Love loved the added warm up and mobility cool down!

Andrea

Legs + glutes (+ warm up/cool down)

As a hurdle coach, I approve of this awesome hip mobility & strength workout!! I’ll be using this one on my athletes.

Lower body mobility + stability

That’s a killer total body workout! Don’t be fooled that it’s with only one weight! 😃 You’ll burn and sweat crazy!

Fantastic! I’m glad I don’t have to have a home gym to follow your routines. 💪

1 weight full body

Holy sweat! Loved this one. Definitely coming back to this. Thank you!

This workout really got my legs and glutes burning! I can feel the soreness starting to set in already. Great workout!

Legs + glutes mini circuits

Loved it so much, did a fourth round 💪🏼 Thank you ☺️

Upper body tri sets (chest, triceps, shoulder)

Are you using 20’s the whole time?? That is BEYOND amazing

Great set of exercises! Definitely on my favorite’s list.

Joanna

Total body EMOM

Long band core

Alicia

I REALLY enjoyed this one. I will come back to it again and again. Thank you!

Total body intervals

I really loved this workout! 🙌🏻 Feeling the burn in all over my lower half! 🔥🔥😃

Core rehab - upper ab + rib flare

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