Today, we are working all parts of your abdomen - the obliques, rectus abdominis (6 pack), and transverse abdominis (internal girdle). Your core acts as a force transmitter, so a stronger core means a stronger, more stable everything else.

- Stack your elbows with your shoulders and make sure you’re not rounding your upper back or dipping your hips. Your body should look like a straight line. 
- Push your heels together and back. Drive your elbows toward your toes and toes toward elbows to create maximum tension. 
- Make sure you are pulling your belly button into your spine and lengthening your legs without raising your hips higher than your back and legs.

Tension Plank

- Stack your elbow with your shoulder and straighten your upper arm so that it is in line with your other elbow and shoulder. (Mine is slightly off here because I did not have a mirror in front of me)
- Stack your feet and rotate your hips slightly forward so that they are also in line with the rest of your body. Make sure your neck is also aligned and not excessively pulled forward or tilted. 
- Imagine there is an imaginary string pulling your hips up toward the ceiling and hold.
- Make sure you do both sides. (30 seconds on each side)

Side Plank

- Rest on your tail bone and lengthen your spine and legs. 
- Inhale to straighten your legs and exhale to pull your knees into your chest 
- Arms and finger tips are lengthened at your side

Knee Tucks

- Start with a lighter resistance (resistant enough that you can feel your obliques working, but not so much that your arms and chest start compensating). 
- Stand tall with feet at shoulder width and toes pointing forward. Pull your shoulders back and pull your belly button into your spine. 
- Start with the cable handle in the center of your chest and press it out so that your arms are straight in front of you. 
- Inhale on the pull and exhale on the push. 
- Make sure one shoulder or hip does not come up higher than the other.
- Make sure you are doing the exercise on both sides (10 on each side).

Palloff Press

W4/D4  Ab Circuit

joanna avila

Ronda

Hi. I wasn’t sure if the 20 reps meant 10 on each leg for lateral lunges. Would help to have clear instructions on reps.

W4/D4 Ab Circuit

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