Ure Core Workout
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Ure Core Workout Although it is possible to do a core workout every day, the following ab routine is best done every other day, 3 times a week. Dependent on the strength of your core, you can complete any of the following routines. Your goal is to reach and complete the 8-minute ab routine 3 times a week! ***Descriptions of each exercise can be seen after the first page! 5-minute Abs (30 seconds an exercise): 1) Cross Crunches 2) Knee Crunches 3) Bicycle 4) Russian Twists 5) Flutter Kicks 6) Crossover Kicks 7) Windshield Wipers 8) Heel Touches 9) Crunch 10) Leg pull-ins 6-minute Abs (30 seconds an exercise): 1) Ab V-Ups 2) Heel Touches 3) Flutter Kicks 4) Crossover Kicks 5) Windshield Wipers 6) Lying Leg Raises 7) Bicycle 8) Russian Twist 9) Cross Crunches 10) Plank Cross Tap 11) Mountain Climbers 12) Superman Lift 7-minute Abs (30 seconds an exercise): 1) Plank Cross Tap 2) Mountain Climbers 3) Superman Lift 4) Crunch 5) Heel Touches 6) Ab V-Ups 7) Russian Twist 8) Bicycle 9) Reverse Crunch 10) Leg Pull-ins 11) Flutter Kicks 12) Crossover Kicks 13) Windshield Wipers 14) Lying Leg Raises Exercises Cross Crunches - Begin lying on your back with your knees bent. Raise your shoulders off the floor, but don't sit all the way up. From this position, reach toward your right knee with your left elbow. When your left elbow touches your knee, bring it down toward your hip as you reach toward your left knee with your right elbow. Continue to alternate reaches while keeping your abdominals flexed. Knee Crunches - Start on your back with your legs crossed raised off the ground to create a 90-degree angle. Extend your arms above your head. Bicycle - Lie flat on the floor with your lower back pressed to the ground. Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground. Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows. Now switch sides and do the same motion on the other side to complete one rep. Russian Twists - Lie down on the floor with your legs bent at the knees. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of your perpendicular to your torso and with the hands clasped. This is the starting position. Twist your torso to the right side until your arms are parallel with the floor while breathing out. Now move to the opposite side performing the same techniques you applied to the right side. Flutter Kicks - Start by lying flat on your back extending your legs fully out with a slight bend in your knees. Lift your heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions with your legs. Crossover Kicks - Start by lying flat on your back extending your legs fully out with a slight bend in your knees. Lift your heels about 6 inches off the floor. Cross your right leg over the top of your left leg. Switch to crossing your left leg over your right leg. Continuously repeat until the end of the set. Windshield Wiper – Start by lying flat on your back extending your arms outward on either side. Put your feet together moving both feet back and forth in a windshield like motion. Heel Touches – Start by lying on your back with your knees bent pointing to the ceiling. With your arms at your side slightly off the ground, reach your arm through your legs to your opposite heal. Crunch – Start by lying on your back with your knees bent pointing to the ceiling. Places both your hands behind your head having bow elbows extending outward. Using your upper body only, scrunch up so your body is 45-degrees off the ground. Leg Pull-ins – Lie with your legs extended and your hands either palms facing down next to you or under your glutes. Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue the motion until your knees are around chest level. Contract your abs as you execute this movement and hold for a second at the top. Return to the starting position as you inhale. AB V-Ups - Lay on the ground with your back flat to the ground and your arms and legs pointing straight out. At the same time, raise your legs up and use your hands to try and touch your toes. When you go back down, your legs or arms should not hit the ground. Plank Cross Tap - Starting in a normal push up position, use your knee to try and touch your opposite elbow. Switch using the other knee to reach your other elbow. Reverse Crunch - Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. Move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. At the end of this movement your knees will be touching your chest. Hold for a second then move your legs back to the starting position. Lying Leg Raise – Start with your entire body flat to the ground. While keeping your back, arms and hands attached to the ground, raise your legs straight up into the air at a 90-degree angle. When bringing your legs back down, do not touch the ground. Mountain Climbers - Get into a forearm plank position. Bend your right knee and inch your right foot toward your right elbow. At the same time, maintaining your forearm plank, bring your left arm forward. Then switch; bend your left knee and inch your left foot toward your left elbow and bring your right arm forward. Continuously rotate bringing your right and left leg forward as if you were climbing. Superman Lifts – Lay face down flat to the ground with your arms stretched out. Keep your hands and arms straight through the exercise. Raise your and hand and legs 4-5 inches off the ground. Hold for 5 seconds then return to the ground. .