To smoke every part of your core, you need a workout that includes rotation, flexion, and extension—and this one delivers all three.
with hands underneath shoulders or just in front, and feet shoulder-width apart. Squeezing in at the waist and bracing your core, lift your left arm and right leg up in the air until even with your torso. To help with stability, think about pushing into the floor with the hand and foot on the ground. Lower your limbs slowly to the floor and repeat on the other side. Continue alternating, in control, while focusing on minimizing the side to side or rotational action at your hips.
Squeezing your abs even further, flex at the hip bringing your thighs closer towards your stomach as you continue the kicking action. Once your ankles are crossing over the line of your hip, begin to slowly lower your legs back down towards the floor while continuing the kicking. Lower your legs until they are about six inches off the floor and return back upward.
Plant the extended arm parallel with the one on the floor, and shift the weight into this shoulder as you unfold the circle in the opposite direction. Stop the rotation once you have achieved a successful plank on the opposite side. Repeat.From a seated position, begin leaning back until you feel like you must pull your feet off the floor to counterbalance. Contract through your abdominals, while keeping your chest elevated to achieve balance on your tailbone.
Pause for a moment, and then return back the opposite direction extending your right leg, pulling in your left knee, twisting to the left, and tapping your right elbow to the left knee. Repeat.Beginning in high plank, push down into the floor with your hands, and brace your abs to create a solid foundation.
Focus on landing softly, And spring back to the starting position in high plank. The moment your feet land, begin jumping in the opposite direction towards your left side, with knees coming to rest just inside your left elbow. Continue hopping back and forth—right side, middle, left side, middle—as fast as possible while still maintaining proper core position.
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