Core Crusher

Core Crusher

Since posting my Awesome Arms work out I have received requests for more quick and easy, but effective, at home work outs and I am of course happy to oblige! Check out my Core Crusher below.

Girl Gone Healthy’s Core Crusher

40 to 60 second side plank (right side then left side)
1 set of 15-20 crunches
1 set of 15-20 reverse crunches
1 set of 15-20 lunges with a twist

Repeat 2 to 3 times with rest with a few minutes of rest in between rounds

Side Plank: Lie on your left side. Place your forearm in front of you onto the mat. Position yourself so that only the forearm of your left hand plus the left side of your hips and legs are in contact with the floor. Position your other hand either palm down onto the floor in front of you, on your hip in the akimbo style or behind your head. Maintain good core body posture and balance by first using your right hand as leverage on the mat. Set your left leg directly atop the other. Inhale and contract your abdominal muscles, pulling them inward.

Crunches: Lie on your back on the floor. Using a mat or carpeted surface is more comfortable, but make sure it doesn’t have too much cushioning. Bend your knees. Your feet can be flat on the floor, or you can keep them suspended in the air during your crunches for a little extra crunch. Place your hands behind your neck or head, but many people tend to pull their head or neck up during the exercise, which can place extra strain on the spine. Your head and neck should be resting on your hands. Lift your shoulders towards the ceiling using your abdominal muscles and pause at the peak. It is very important not to lift your entire back off the floor, as this can cause back strain, and the extended movement does not help you develop six pack abs any faster. When your shoulders are off the ground, pause and hold that position for a full second (or more). Ease back down slowly as you inhale. Don’t just “plop” back down. Your control on the way down works your ab muscles as well.

Reverse Crunch: Lie on your back on the floor. Put your hands on your stomach or palms down at your sides. Lift your feet off the floor. You can either have your knees bent at a 90 degree angle, or you can point your feet in the air with your legs as straight as you can get them. Lift your hips off the ground, using your abs. Be careful not to push down with your hands, back, or head. If you can’t lift your hips using just your abs, you’ll need to build more strength with regular crunches.

Lunge with a twist: Stand with your feet placed shoulder width apart. Place each arm on the back of your head; making sure your arms are angled horizontally as shown in the image (above). Take a step forward with one foot, coming into a lunge position. As you come down into the lunge position twist at the hips to one side. Repeat, but alternate your leading foot into the next lunge and twist to the other side.

Happy Crushing!!

Healthy Wishes, T

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