Ready to start working for those abs of steel? This total core workout will get your torso in tip-top shape. By having a strong core, you’re improving your balance and stability, preventing future back pain, and promoting good posture. If you get into the habit of putting in the work now, when the new year comes it’ll already be a part of your daily routine.
It’s all about positive life habits here at Poosh and enjoying them along the way. So turn on your favorite playlist and knock out your workout. Ready, set, go!
The Routine:
Dumbbell Sit-up
Lower Ab Dumbbell Push
Side Plank Rotation
Dumbbell Plank Arm Extension
*One dumbbell required (at your preferred weight)
The Move: Dumbbell Sit-up
How to: Holding a dumbbell over your chest, engage your core muscles to pull yourself up to a seated position. As you sit up, press the dumbbell upward so that at the top of your sit-up, it is over your head. Reverse the movement to lower by rolling back down to the floor with control of your speed, indicating you are controlling the resistance over your core.
The Move: Lower Ab Dumbbell Push
How to: The exercise requires your pelvis to be strong and stay neutral as you extend a dumbbell away from your body. Start with your hands under your glutes and a dumbbell between your feet. Engage your core and extend your legs forward away from your body and bring your legs back in slowly. Keep your lower back down and slightly crunch your shoulder blades up to get your core fully engaged.
The Move: Side Plank Rotation
How to: Your obliques will love this challenge. Start the movement in a side plank with your top arm holding a dumbbell. Rotate your core to bring the dumbbell down below your body and then open your dumbbell arm back upward toward the ceiling. Use your obliques to keep your hips up throughout the entire rotation and prevent rotating too quickly and losing control.
The Move: Dumbbell Plank Arm Extension
How to: Place a dumbbell on your lower back and drop into a forearm plank. As you get your balance, engage your transverse or deep core muscles and extend one arm forward at a time. Return your arm back under your shoulder and switch to the opposite arm extension. Maintaining core control through resistance and imbalance will challenge your deep core muscles really well.
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A former Division 1 high jumper and record holder at West Virginia University, Sydney is a National Academy of Sports Medicine Personal Trainer and Fitness Nutrition Specialist in Charlotte, North Carolina. Sydney and her fiancé Dustin created the Royal Change digital media company and post a new, completely free workout every day. They have a quickly growing audience with over 53,000,000 views since they started their YouTube channel. Royal Change’s mission is to always provide high-quality fitness to everyone, everywhere, at any time.
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