Yoga for Core

by Jenni in

I have found quite a few favorite new workout routines during the past few ab-centered months. This yoga flow is one of my most recent finds and something that simply had to be shared. The entire flow takes about 20-minutes but is full of some intense yoga poses along with some very fun variants.  

I would highly recommend completing this flow if you are in the process of toning that mid-section. This will work your upper, lower, and oblique abdominals in no time. Plus, the fun routine leaves you asking how the flow can be over so soon.

If you would like a bit more of a challenging workout than one yoga flow, try doing this ab video as a warm-up. Trust me, you will be nice and warmed after finishing this Jillian Michaels core workout. Yea, I would not suggest laughing for the next couple of days...

The Most Insane Ab Workout Ever

by Jenni in

Oh goodness is that ab routine intense. I completed this insane workout this morning after deciding to give my abs a major facelift over the next month. There have been plenty (and I mean plenty) of ab workouts on P+K already, so I took my three favorites and created an ab workout that could leave grown men crying.  

The workout is comprised of two of P+K originals and one from Pumps and Iron. I love all three of these workouts and doing them together makes it all the better. The entire workout takes 33-35 minutes, depending on your warm-up time. Complete each workout once, without any breaks. Then, break for 1-minute between workouts 1 and 2, and 2 and 3.

This workout is intense, but not terrible. The cardio training will help burn fat and increase your daily metabolic rate while the strength and resistance training will work all areas of your abs. This multi-workout will increase back, leg, and upper arm strength as well!

I suggest completing this workout at least 2-3 times per week for a total ab makeover!  

Workout 1: Crunch Free Core Workout

This workout is intense. To make it play a little better with the two others, I did some minor tweaking. Only warm-up for 1-2 minutes as needed, then complete two circuits with a one minute break between each.  Since we will be doing more Superman/Bananas in other workouts, swap out Superman/Banana with 1-minute Plank Toe Rolls.

Once both circuits are complete, rest for one minute, then go on to workout 2.  

Workout 2: Ten Minute Abs

This workout is great on it's own, but add it to our insane ab cocktail and you have a powerhouse. Complete the entire workout as directed, then rest for 1-minute and go on to workout 3.  

Workout 3: 8-Minute Abs 2.0

Nicole over at Pumps and Iron created an incredible 8-Minute Ab routine that is great on it's own, but goes perfectly as the finale of this Insane Ab Workout. Complete each exercise as Nicole directs, then cool down and stretch.

 

A Crunch Free Core Workout

by Jenni in

I love crunches as much as the next washboard-ab-craving girl, but sometimes you just want something different. Enter the Crunch Free Core Workout! This workout will give your midsection a run for it's money, working all the abdominal muscles and then some. The workout is best as a circuit completed 3-4 times with a one minute break between each. The heart pumping action will help burn fat while the muscle building is done through muscle tension and contraction in each exercise.

Warm up by jogging in place or doing jumping jacks for 3 minutes.

Knee-Ups

You may not think of these as an ab workout, but trust me, they are. Knee ups work those hard to get to, lower abs along with our upper thighs and hip flexor muscles. Complete for 1 minute.

Mountain Climbers

Mountain climbers will work you core, chest, and upper thighs. Start in plank position and bring right foot in towards chest. Return to starting and bring left foot in towards chest. Alternate legs as fast as possible for 1 minute. To intensify this workout, lower into lowered plank position and continue as before.

Tornado

This will work your upper, lower, and oblique ab muscles. Lay on the floor with feet together 2 inches off the ground and your entire back touching the floor. You can place hands under tailbone in a diamond shape if your back strains easily.

Start by rotating legs to the right, then upwards towards the chest, then to the left, and end in starting position. Your feet should be drawing a circle in the air. Continue for one minute and alternate to start on the left in the next set.

Plank-Twist

This will do a number on your oblique and upper abs. Start in Plank position. Dip right hip down so it touches the ground while twisting your body. Twist body back and dip left hip down so it is touching the floor. Alternate between left and right hip in a continuous, fluid motion for 1 minute.

Banana-Boat

Start laying on your back with arms stretched above your head and legs out straight. Lift legs and arms off the ground about two inches. Without help from arms or legs, rotate so you are laying on your right side with only the torso touching the ground. rotate to stomach, then the left side in the same manner. Hold each position for 15 seconds. Rotate left first in the next set. 

Boat Pose

This yoga pose is fantastic for increase balance, coordination, and abdominal strength. Lay on your back and lift legs and arms into the air so you are making a "V" with your body. Make sure to keep pressure off your lower back by balancing on your sit bones and keeping the back straight. For a lower difficulty, bend legs and bring arms straight forward so they are parallel to the ground. Hold for 1 minute.