Name: Playbook - Sarah Herse - Ab workout 27 - Body weight only core & back!
Uploaded: 2024-03-20T21:08:54.791Z
Duration: 15 min
Description: Ab workout 27 - Body weight only core & back!

3 sets of:
- Side Plank Hip Dips x 10 each side
- Superman Lifts x 20 
- Hollow Hold x 30 sec
*Rest 30 seconds

10 each side

- Start by getting into a side plank on your elbow, body should be in a straight line with hips level (not sagging)
- Start the movement by lifting your hips up towards the ceiling then lowering them back down where your body is back in a straight line 
- Repeat for recommended amount of reps and do it again on the other side

Side plank hip lifts

- To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
- Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
- Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions prescribed in your program.

Superman lifts

- Start lying on back with with your arms extended overhead on floor and legs straight
- At the same time, and with control, lift arms, head, shoulder blades, and legs off the floor.
- Hold in the position for set amount of time and focus on pulling the belly button towards the floor.

(bend knees to modify)

Hollow hold

Ab workout 27

Ab workout 27 - Body weight only core & back!

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This was sooo good. Simple yet super effective

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Try my abs finisher from today! 🔥

Oops I did 20 reps per side one leg elevated 😅❤️‍🔥

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I really liked this ab workout.   It was fun and different.

Ab workout 27 - Body weight only core & back!

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