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Ure Core Workout Although it is possible to do a core workout every day, the following ab routine is best done every other day, 3 times a week. Dependent on the strength of your core, you can complete any of the following routines. Your goal is to reach and complete the 8-minute ab routine 3 times a week! ***Descriptions of each exercise can be seen after the first page! 5-minute Abs (30 seconds an exercise): 1) Cross Crunches 2) Knee Crunches 3) Bicycle 4) Russian Twists 5) Flutter Kicks 6) Crossover Kicks 7) Windshield Wipers 8) Heel Touches 9) Crunch 10) Leg pull-ins 6-minute Abs (30 seconds an exercise): 1) Ab V-Ups 2) Heel Touches 3) Flutter Kicks 4) Crossover Kicks 5) Windshield Wipers 6) Lying Leg Raises 7) Bicycle 8) Russian Twist 9) Cross Crunches 10) Plank Cross Tap 11) Mountain Climbers 12) Superman Lift 7-minute Abs (30 seconds an exercise): 1) Plank Cross Tap 2) Mountain Climbers 3) Superman Lift 4) Crunch 5) Heel Touches 6) Ab V-Ups 7) Russian Twist 8) Bicycle 9) Reverse Crunch 10) Leg Pull-ins 11) Flutter Kicks 12) Crossover Kicks 13) Windshield Wipers 14) Lying Leg Raises

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Page 1: Ure Core Workout - Somerville Public Schools · 2017. 6. 6. · Ure Core Workout Although it is possible to do a core workout every day, the following ab routine is best done every

UreCoreWorkout

Althoughitispossibletodoacoreworkouteveryday,thefollowingabroutineisbestdoneeveryotherday,3timesaweek.Dependentonthestrengthofyourcore,youcancompleteanyofthefollowingroutines.Yourgoalistoreachandcompletethe8-minuteabroutine3timesaweek!***Descriptionsofeachexercisecanbeseenafterthefirstpage!5-minuteAbs(30secondsanexercise):1)CrossCrunches2)KneeCrunches3)Bicycle4)RussianTwists5)FlutterKicks6)CrossoverKicks7)WindshieldWipers8)HeelTouches9)Crunch10)Legpull-ins6-minuteAbs(30secondsanexercise):1)AbV-Ups2)HeelTouches3)FlutterKicks4)CrossoverKicks5)WindshieldWipers6)LyingLegRaises7)Bicycle8)RussianTwist9)CrossCrunches10)PlankCrossTap11)MountainClimbers12)SupermanLift7-minuteAbs(30secondsanexercise):1)PlankCrossTap2)MountainClimbers3)SupermanLift4)Crunch5)HeelTouches6)AbV-Ups7)RussianTwist8)Bicycle9)ReverseCrunch10)LegPull-ins11)FlutterKicks12)CrossoverKicks13)WindshieldWipers14)LyingLegRaises

Page 2: Ure Core Workout - Somerville Public Schools · 2017. 6. 6. · Ure Core Workout Although it is possible to do a core workout every day, the following ab routine is best done every

Exercises

CrossCrunches-Beginlyingonyourbackwithyourkneesbent.Raiseyourshouldersoffthefloor,butdon'tsitallthewayup.Fromthisposition,reachtowardyourrightkneewithyourleftelbow.Whenyourleftelbowtouchesyourknee,bringitdowntowardyourhipasyoureachtowardyourleftkneewithyourrightelbow.Continuetoalternatereacheswhilekeepingyourabdominalsflexed.KneeCrunches-Startonyourbackwithyourlegscrossedraisedoffthegroundtocreatea90-degreeangle.Extendyourarmsaboveyourhead.

Bicycle-Lieflatonthefloorwithyourlowerbackpressedtotheground.Putyourhandsbehindyourhead,thenbringyourkneesintowardsyourchestandliftyourshoulderbladesofftheground.Straightenyourrightlegouttoabouta45-degreeangletothegroundwhileturningyourupperbodytotheleft,bringingyourrightelbowtowardstheleftknee.Makesureyourribcageismovingandnotjustyourelbows.Nowswitchsidesanddothesamemotionontheothersidetocompleteonerep.

RussianTwists-Liedownonthefloorwithyourlegsbentattheknees.ElevateyourupperbodysothatitcreatesanimaginaryV-shapewithyourthighs.Yourarmsshouldbefullyextendedinfrontofyourperpendiculartoyourtorsoandwiththehandsclasped.Thisisthestartingposition.Twistyourtorsototherightsideuntilyourarmsareparallelwiththefloorwhilebreathingout.Nowmovetotheoppositesideperformingthesametechniquesyouappliedtotherightside.

FlutterKicks-Startbylyingflatonyourbackextendingyourlegsfullyoutwithaslightbendinyourknees.Liftyourheelsabout6inchesoffthefloor.Makesmall,rapidupanddownscissor-likemotionswithyourlegs. CrossoverKicks-Startbylyingflatonyourbackextendingyourlegsfullyoutwithaslightbendinyourknees.Liftyourheelsabout6inchesoffthefloor.Crossyourrightlegoverthetopofyourleftleg.Switchtocrossingyourleftlegoveryourrightleg.Continuouslyrepeatuntiltheendoftheset.

Page 3: Ure Core Workout - Somerville Public Schools · 2017. 6. 6. · Ure Core Workout Although it is possible to do a core workout every day, the following ab routine is best done every

WindshieldWiper–Startbylyingflatonyourbackextendingyourarmsoutwardoneitherside.Putyourfeettogethermovingbothfeetbackandforthinawindshieldlikemotion. HeelTouches–Startbylyingonyourbackwithyourkneesbentpointingtotheceiling.Withyourarmsatyoursideslightlyofftheground,reachyourarmthroughyourlegstoyouroppositeheal.Crunch–Startbylyingonyourbackwithyourkneesbentpointingtotheceiling.Placesbothyourhandsbehindyourheadhavingbowelbowsextendingoutward.Usingyourupperbodyonly,scrunchupsoyourbodyis45-degreesofftheground.LegPull-ins–Liewithyourlegsextendedandyourhandseitherpalmsfacingdownnexttoyouorunderyourglutes.Bendyourkneesandpullyourupperthighsintoyourmidsectionasyoubreatheout.Continuethemotionuntilyourkneesarearoundchestlevel.Contractyourabsasyouexecutethismovementandholdforasecondatthetop.Returntothestartingpositionasyouinhale.ABV-Ups-Layonthegroundwithyourbackflattothegroundandyourarmsandlegspointingstraightout.Atthesametime,raiseyourlegsupanduseyourhandstotryandtouchyourtoes.Whenyougobackdown,yourlegsorarmsshouldnothittheground.PlankCrossTap-Startinginanormalpushupposition,useyourkneetotryandtouchyouroppositeelbow.Switchusingtheotherkneetoreachyourotherelbow.

Page 4: Ure Core Workout - Somerville Public Schools · 2017. 6. 6. · Ure Core Workout Although it is possible to do a core workout every day, the following ab routine is best done every

ReverseCrunch-Liedownonthefloorwithyourlegsfullyextendedandarmstothesideofyourtorsowiththepalmsonthefloor.Moveyourlegsupsothatyourthighsareperpendiculartothefloorandfeetaretogetherandparalleltothefloor.Moveyourlegstowardsthetorsoasyourollyourpelvisbackwardsandyouraiseyourhipsoffthefloor.Attheendofthismovementyourkneeswillbetouchingyourchest.Holdforasecondthenmoveyourlegsbacktothestartingposition.

LyingLegRaise–Startwithyourentirebodyflattotheground.Whilekeepingyourback,armsandhandsattachedtotheground,raiseyourlegsstraightupintotheairata90-degreeangle.Whenbringingyourlegsbackdown,donottouchtheground.MountainClimbers-Getintoaforearmplankposition.Bendyourrightkneeandinchyourrightfoottowardyourrightelbow.Atthesametime,maintainingyourforearmplank,bringyourleftarmforward.Thenswitch;bendyourleftkneeandinchyourleftfoottowardyourleftelbowandbringyourrightarmforward.Continuouslyrotatebringingyourrightandleftlegforwardasifyouwereclimbing.SupermanLifts–Layfacedownflattothegroundwithyourarmsstretchedout.Keepyourhandsandarmsstraightthroughtheexercise.Raiseyourandhandandlegs4-5inchesofftheground.Holdfor5secondsthenreturntotheground.


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