My Favorite Core Workout and How to Perform the Moves Correctly!

This workout is on top of my list for best core workouts that leave you sweaty and sore!

It took me only 30-40 minutes to complete based on how many rests you take and the rest time amount you give yourself.

Any resting is TOTALLY OKAY! Always, always, always listen to your body and what it needs from you!

Side note: This is not a beginner workout, I do not provide moderations in this post.

If you would like to know easier variations of this movement, please use my contact page and let me know!

Also, I am not there to guide you through the movement, so if you believe you are not performing the moves correctly, PLEASE STOP and feel free to message me directly before continuing.

THE WORKOUT

Pick any type of cardio you want to do in between each set.

I chose to bike at a fast pace for two minutes straight, but you can row, incline walk on the treadmill, run on the treadmill, run around the room, use the ski urg.

Whatever you want to do that day, do it for 2 minutes in between each set.

  1. Start with your two minute cardio

  2. Perform each of the core exercises one time through and then head back to the cardio

  3. Go through this routine 3-4 times

THE CORE EXERCISES

20 Alternating oblique leg raises

20 Alternating outside mountain climbers

20 Plank twists

10 Rock the boats

10 Cable side crunches each side

HOW TO PERFORM

ALTERNATING OBLIQUE LEG RAISES

Laying flat on your back with your legs all the way out, perform a sit up motion while being conscious about keeping your back as straight as you can.

During the sit up, raise one leg, slightly bending at the knee to refrain from stretching the hamstring too much.

Reach toward the foot with the opposite hand (if raising the right leg, reach with the left hand).

Lower both the upper body and lower body at the same time to come back to the starting position.

Switch sides.

 
(PRESS PLAY TO WATCH FORM VIDEO)

ALTERNATING OUTSIDE MOUNTAIN CLIMBERS

In a forearm plank position, make sure that your back is flat and your core is engaged.

Without raising your hips too high, bring one knee to the outside of your upper arm.

Keeping the knee and foot above the floor the whole movement, place the toes back into the beginning position.

Alternate sides.

 
(PRESS PLAY TO WATCH FORM VIDEO)

PLANK TWIST

In a forearm plank position, engage your core again as explained in the mountain climber description.

Twist only the hips towards the mat, as far as it is still comfort.

You are doing a variation of a spinal twist during this movement so make sure you never pass the comfort level (as much as this move can be comfortable in the first place!).

Pass through the beginning position smoothly into the other side.

Alternate back and forth.

 
(PRESS PLAY TO WATCH FORM VIDEO)

ROCK THE BOAT

One of THE hardest moves I have ever done!

To perform this one, start laying flat on your back with your legs straight up to the ceiling.

Bring your arms straight above your head and place one hand on top of the other (it does not matter which is on top).

Lower your legs slightly past the 90 degree position they started in.

Now, engaging  your core, rock your body trying to stay in this position so that you are balancing on your tail bone.

Let yourself roll back onto the floor.

Keep this rocking motion going until the amount of reps desired are performed.

 
(PRESS PLAY TO WATCH FORM VIDEO)

CABLE SIDE CRUNCH

Set the cable with the single hand cable attachment at the highest notch of the machine.

Set the weight to a light weight, if too easy, you can move it up from there.

NOTE: it does not take a lot of weight for this one to be felt, especially the day after soreness!

Face one direction and grab the handle with your palm facing your body, thumb points back.

Bring your feet right underneath your hips and bend your knees slightly so you aren't locking your knees.

Make sure to keep a straight posture as if there were a wall behind you and you had to stay on the wall for the whole movement.

Bend your torso toward the cable and bring your elbow towards your hip (your elbow doesn't have to touch your hip, only as far as feels okay for you).

Keep the core engaged, and move back to the starting position.

Repeat until reps are completed then turn around and do the other side.

 
(PRESS PLAY TO WATCH FORM VIDEO)

THERE YOU HAVE IT!

One of the more difficult core routines I have done. Let me know if you tried it out and how you felt during and after!

Again, if you have any questions about the movement, please contact me before giving it a go!

I do not want anyone to get hurt and I want you to be safe yet effective with the movements you perform!

Stay healthy,

Holly Kirchmeyer