Before I deliver your Workout Wednesday “treat” (in the form of a killer ab workout that works your entire core!), just two quick things to catch up on:
- If you didn’t get a chance to check out my guest post on Life’s A Bowl yesterday, head on over and check it out! I discuss how working out gives us confidence, talk about workout selfies, and share some pretty silly selfie collages of myself and Allison! I’d love to hear what you think!
- If you came to my site yesterday afternoon and it looked a bit wonky, my apologies! It’s all up and running again!
“You Get What You Work For” 10-Minute Ab Burner
OK, let’s talk about how this workout originated. A few weeks ago, I challenged myself to do a 5-minute plank. I built up to 5 minutes straight when we completed the 30-day Ab Challenge together, and I generally keep up with some kind of quick core work on most days of the week. So, I figured reviving the 5-minute plank would be hard, but not impossible. Well … I was wrong. It was impossible, at least for me, on that day.
My first thought was “oh man, what happened?” But what happened is obvious … I haven’t been putting in the work required to maintain my strongest core, so I clearly shouldn’t have been surprised that I was not in my peak form. I am not always a fan of the expression “no pain, no gain,” because (when taken to extremes) it might encourage people to push beyond their body’s limits and injure themselves. However, I am a big fan of the expression “You get what you work for.” (If you’re a grammar nerd and are cringing right now, I’m using this as my excuse). (picture source: another broken Pinterest link)
If we want results, we’ve got to work for them. If the results you’re after are a more defined and toned core, you’ve come to the right place, because this workout will make you work! It actually goes by quite quickly, and one round finishes up within 5 minutes or so. If you’re more advanced, I challenge you to complete 2 rounds in a row! I did it, and was glad I did! You’ll find explanations and links to video demonstrations below the (pinnable!) graphic. Enjoy the workout!
Workout Explanations and Video Links
- Crunches on exercise ball: with lower back resting on ball, feet planted on floor, and hands behind head, lift up in a crunch. Point your chin outwards rather than crunching your body over – you’ll feel it! Perform 50 reps.
- Plank tuck on exercise ball: With hands planted on floor in plank position, lift feet one-by-one and place on top of exercise ball. Slowly roll ball forward so knees come in towards your chin in a tuck. Perform 10 reps. (Note that if you are a beginner or feel uncomfortable, you may want to avoid this move).
- Plank: hold plank position on your hands for 1 minute.
- Plank side leg lifts: Without coming down from plank, rotate to one side. Raise top leg as if you were going to touch your top arm. Perform 15 reps, switch sides, and repeat.
- Supermans: Lying on your stomach, raise both legs and both arms all at once, then lower. Perform 20 reps.
If you’re done, you’ve worked your upper and lower abs, obliques, and lower back … congratulations! See, putting in the work isn’t all that bad :). If you’re looking for more ab workouts, try this one, this one, or this one!
So tell me in the comments … What’s one example of how you need to put in the work to get results? Have you been working your core lately?