FYI! Your core is more than your abs! It includes the muscles in your glutes, as well as the muscles in your pelvis and your lower back. These muscles work as a team, making sure that your spine and your hips are strong and stable. When these muscles are strong and toned, you’ll not only be able to move faster, lift heavier and avoid hip and back injuries, but (and this is our FAV!!), you’ll look and feel SLIMMER! YAY!!
Try this 15 minute core workout by Louise (Power Fitness Maddington’s #1 Female Trainer) from Intensity Training to sculpt a lean, toned, strong waistline and blast belly fat in just four fast, easy moves!
What to do?
Do the number of reps for each exercise without a break. When you’ve completed the reps for each of the four moves, rest for two minutes, then complete another two rounds (3 rounds in total). Complete this circuit at the gym, or at home, twice a week for a stronger, leaner core.
Kneel on the floor with your knees shoulder-width apart and feet together. Place your hands on top of a heavy medicine ball directly underneath your shoulders so that your body forms a straight line from head to knees.
Keeping your core engaged, slowly roll the ball away from you as far as you can, lowering your chest to the floor. Hold for 2 seconds and return to the kneeling position to return to start. That’s one rep – do 6 to 8 reps.
2. Single-Arm Medicine Ball Plank
Using your heavy medicine ball, assume a push-up position, legs extended behind you and hands under your shoulders. Place your left hand on top of the ball.
Keeping your core tight and hips as level as possible, raise your right handto your left shoulder. Hold for 15 to 30 seconds then repeat on the other side.
3. Mini-Band Combo Hip Thrust
Loop a mini band just above both knees and hover your butt
a few inches above the floor with your upper back against a bench.
Push through your heels and squeeze your glutes to raise
your hips in line with your shoulders. Then lift up your right leg,
knee bent at a 90 degree angle, until your shin is parallel to the floor.
Lower then repeat on the other side.
Continue alternating for 20 total reps (10 each side).
Stand with one end of a resistance band under your right foot and hold the other end with your right hand at shoulder height and your elbow out to the side.
Brace your core, then press the band directly overhead until your arm is fully extended. Pause, then slowly reverse to return to the start. That’s one rep. Do 12 to 15 reps, then repeat on the other side.
Let us know how you enjoyed this workout! Want to work with Louise? Check out her Personal Training Bio here to book an appointment, and follow her on Instagram (#intensity_training_Lou) and Facebook!