Core Workout

Workout Wednesday: Abs and Core

I remember back when I was pregnant and I struggled with simple, every day, things like climbing up the stairs and getting in and out of our tall bed. Man, that was rough! That was because my core strength was completely shot as I grew babies in my belly. After having babies, it took months of solid effort to rebuild the core strength so that my functional fitness was up to par.

Did you know that you use your core muscle for EVERYTHING from moving between sitting to standing, climbing up the stairs, lifting up your babies or your groceries? As you strengthen your core muscles, you’ll have a greater capacity for all of your fitness endeavors, whether it’s to lift weights in the gym or train for a marathon. Even if having a six pack isn’t a goal of yours, you’ll thank yourself for putting in the time and effort to have a strong core.

You guys, I did something big this week!

Big for me anyway. I took baby steps to let go of a fixed mindset about refusing to be in front of a camera! I’m embracing the idea of getting over my stage fright to be in my own exercise demonstration videos (Letting go of fixed mindsets is always a good idea as it provides us with the opportunity to grow and become a better version of ourself).

YouTube Channel, core workout

So each of the exercise videos, below, are brought to you by yours truly (And my dear girlfriend behind the camera!)! I also have a YouTube channel now! I’m going to go ahead a say it… if you like what you see, go ahead and like and subscribe to my channel (insert winky face here)!

This week’s workout:

This core workout requires the use of a single weight (you can use a dumbbell, kettlebell, medicine ball, gallon of milk, etc). You’ll also need a yoga ball. Here’s one that you can pick up from Amazon for under $20! If you don’t have a yoga mat, here’s one you can also pick up on Amazon. The last thing you will need is a weight bench, plyometric box, piano bench, or stair.

For the workout, you have eight exercises. I’m going to give you two options for how to perform this workout:

  1. A high intensity interval training (HIIT) circuit. Perform each exercise in consecutive order for 45-60 seconds. Rest 15 seconds before moving on to the next exercise on the list. Perform the whole circuit 1-4 times for a complete workout.
  2. Perform 3-4 sets of 12 repetitions of each individual exercise. This type of workout focuses on one exercise at a time, and allows for more rest breaks.

Your Core Exercises:

A-Frame Russian Twist:

Plank-Ups:

Plank Jacks:

Leg Raise With Hip Twist: (Rotate your hips every time your legs are up. Rotate right, middle, and left).

Side Plank Hip Dips: (On feet or knees)

Yoga ball Ab Switch:

Yoga ball knee tucks:

Bench V-ups: (Can be performed on the floor, too)

And there you have it, a full core workout! Come back tomorrow for my week 9 weigh in results!

Talk to you soon!

Want more exercise ideas? Check out this workout plan with mini-bands.


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core workout

Published by

Amy Bellamy

What's up everyone?! My name is Amy Bellamy and I am a wife, a mom to three boys, and a certified personal trainer and nutritionist. I am an avid distance runner and love lifting weights. As someone who has struggled with being overweight in the past, I know how hard it can be to find the right process that works for you to lose weight. The frustration of starting and stopping and starting again, wears on you mentally and physically. That's why I want to share with you what I have found to be a game changer for me in my weight loss journey. Through experience and study, I’ve learned the tools required for losing weight permanently. I have the education and experience to help you overcome any insecurities you have, from that worry of everyone looking at you because you don't know how to use the exercise equipment in a gym environment, or simply not knowing how to use what you have at home. I also have the training to help you stay focused on your goals when that plate full of cookies is staring you down and you find yourself saying "Well, I will allow myself to eat just one" and end up eating the whole plate (oh, the number of times I have been there). I’m excited to help you find the right approach to your food consumption, give you the template on how to build a strategy that works specifically for you and then help you stick with it. On top of that, I will show you how to help you increase your flexibility, strength, muscle growth, cardiorespiratory abilities and achieve your fitness goals. Let me help you in your commitment to living your healthiest lifestyle and lose those last 15 pounds for good!

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