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Bikini Core!

Bikini Core!

If you haven't started getting your core in condition for bikini season, it's not too late! To help get your core in the best shape in the quickest possible way, I suggest combining strengthening, stretching, and cardio movements along with proper alignment/positioning which is the basis of all our core fusion classes and technique: core fusion, core fusion yoga, core fusion sport, core fusion cardio, and core fusion boot camp. Combination of these style classes are ideal….so I have shared with you a few the best targeted core exercises from these classes. You only have to do them 4x/wk for 5 minutes!

SIDE PLANK PUSHUP: Targets abs, obliques, inner thighs • Lie on right side on floor with legs stacked and a rolled-up towel between thighs, propping torso up on right elbow so that right forearm pointing in front of you. MAKE IT EASIER: Stagger feet so that side of left foot is on floor in front of right for a wider base of support. • Lift hips so that body forms a straight line from head to toe, squeezing towel between thighs. Hold for 1 count, then lower. • Do 10 reps. Switch sides and repeat. Do three sets.

C-CURVE: Targets abs, quads, inner thighs, • Stand facing a wall with legs together, squeezing rolled-up towel between thighs. • With knees slightly bent, hinge forward at hips to place palms on wall, arms extended, so that back is nearly parallel to floor. • Squeeze abs and towel as you rise onto toes, then do 20 pulses: Lower hips one inch then back up. MAKE IT HARDER: Start with knees bent 90 degrees so that hips are closer to knee level, then pulse. • Do 3 sets.  

FLAT BACK: Targets abs • Sit on floor with lower back against a wall, knees bent slightly and feet planted wider than shoulder-width apart. Place hands on floor in front of you between legs and squeeze abs. • Press into floor with fingertips and lift right foot up about six inches. Lower and repeat with right foot to complete 1 rep. MAKE IT HARDER: Try lifting both feet at the same time. • Do 3 sets of 20 reps.

ROUND BACK: Targets abs • Sit on floor on a folded towel with shoulder blades against a wall and knees bent, feet flat; make sure back is rounded. Place hands on floor near hips, with fingertips pressed into floor. • Squeeze abs and lift feet off floor, bring knees toward chest, then straighten legs so toes point toward ceiling.  Do 10 pulses: bring legs an inch closer to wall, then back an inch. MAKE IT EASIER: Keep left foot on floor and bring extended right leg toward by grasping right calf with hands. Hold for 30 seconds; switch legs and repeat. • Do 3 sets.

AUTHOR: Elisabeth Halfpapp

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