July 26th Core Circuit

1) Abdominal Hold - While sitting on a stable chair, move whole body to the edge (just your butt left on chair) Holding on to both sides of seat for balance, flex ab muscles and lift legs, with knees bent, until feet are approx. 2-4 inches off the ground. Hold for 5-10 seconds. Repeat 10-15 times.

2) Bridge - Lay flat on back in starting situp/crunch position, placing arms flat at your sides for stability. Slowly raise hips and lower back up until straight, pushing down into your heels. Hold for 10 seconds, repeat 10-15 times. Advanced variation. Raise on leg off floor and straighten. Alternate legs.

3) Leg Circles - Laying on your back on the floor, lift legs up to a 45 degree angle. Starting clockwise, move legs in a wide circle from starting position to about 4 inches above floor. When you return to the start of the circle, lift your buttt off the floor about 1 inch (like a hop (: ) Repeat 15 times each direction.

4)Butt Pinchers - Laying on your stomach on floor, bend your knees so that the bottoms of your feet are touching (legs form a diamond shape) Pushing feet together, lift chest and thighs off floor and hold for 5 seconds. Return to starting postion. Repeat 15 times.

5) Opposite Arm and Leg Raise - Start off on hands and knees. Lift left leg and right arm up at the same time, keeping both straight as well as your back. Hold for 5 seconds. Return to starting position. Lift right leg and left arm, hold for 5 seconds and return to starting plank position. Repeat 20 times, 10 for each side.

6) Regular Crunches - I'm not going to describe these as most of you already know the basics, but I want to remind everyone not to pull on the back of your neck if your hands are behind your head and make sure to focus on pulling your head and shoulders off the ground. Repeat 25-30 times.

7) Climb Ups - Lay on floor on back, legs straight at a 45 degree angle. Take a larger size towel, jump rope, yoga strap, etc. (something about 3 foot long when folded in half) and put your right foot into the middle. Keeping legs straight, use your ab muscles to help you climb the towel until your shoulders are off the ground. Hold for 10 seconds. Slowly lower back to floor, using same climbing motion as before. Repeat 10-15 times. Remember not to let your arms do all the work.

8) Bicycle Crunches - Lay on back on floor with legs straight. Put both hands behind your head and lift your legs up to about 4 inches off the floor. Crunch up and bring your right knee up towards your chest, at the same time pointing your left elbow towards that knee. Return to start and repeat with opposite sides. Use your arms for the motion only and don't pull on your neck with your hands. Repeat both sides 10-15 times.

9) Planks - There are lots of variations for this one. The first is a basic pushup position, keeping your back straight and your butt down. The second is a half-plank, resting on your knees instead of your toes. The third is a side plank position, resting on one hand and one foot with body turned to the side. Pick the one that fits your workout level and repeat 10 times, holding for 10-15 seconds each.

10) Side Crunches - Starting off laying on floor with knees bent in a regular situp/crunch position. Turn both knees to one side. Lift your shoulder blades off the floor. Even though your knees are turned to the side keep your upper body moving straight up and slightly to the left side. Hold at the top for 1 second and slowly lower. Repeat 8-15 times and switch sides.

Repeat once or twice.