I frequently give you guys some core moves to improve your core strength, which I feel is the key to getting stronger all around. Here is a follow-up for the previous Six Pack Workout post I made a few weeks ago and will further test your core strength. Combine the two sets of exercises for some seriously focused abdominal workouts in a short period of time.
Six Pack Workout – Move 2 – Side Plank
- Side Plank
- Modified Side Plank
- Elevated Side Plank
- Perform Side Plank or Modified Side Plank, holding the position for 30 seconds and resting for 10 seconds in between each position.
- If you can’t hold the Side Plank position for 30 seconds, hold for as long as you are able and work your way up to that 30 second duration.
- Perform each of these moves on both sides, alternating the supporting leg.
- Repeat the 3 times for a warm-up to your six pack workout.
- Ready to crank it up? Try the Elevated Side Plank using a chair or bench. Once your hips start to drop past the point you can’t maintain a horizontal plane, you’re done – drop out to ensure safety.
Six Pack Workout – Move 2 – More Side Plank
- Single-Leg Side Plank
- Knee Tuck in Side Plank
- Side Plank w/Reach Under
These are advanced moves from the Side Plank position. If you aren’t able to complete these exercises – don’t dwell on it, work on the first set until you’ve built up the core strength.
- Starting in the Side Plank position, raise your leg (the one on top…) as high as you can and hold it there for as long as you can. Your leg will likely slowly begin to fall back towards your supporting leg, fight it for as long as possible!
- Again, starting in the Side Plank position, bring your knee (the one on bottom) as far up towards your chest as possible, at least getting your knee in line with your hips (see photo for reference).
- From the Side Plank position, twist your upper torso towards your supporting arm while keeping both of your feet solid on the floor. Twist as far as possible, while keeping you butt as low as possible and hold for a 2 breath count, then slowly returning to your starting position.
- Perform each of these moves on both sides, alternating the supporting leg (no rest in between the switch) in a circuit, with a 150-30 second break between in exercise.
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