Melanie's Core Cruncher

Friday, July 12, 2019 Workouts by Body Part Abs Workouts & Exercises Home Workouts

BY MEMBERS, FOR MEMBERS

Work and tighten your core at home or in the gym with these 4 bodyweight ab exercises.

All you need for this workout is a mat. Mats can be found in the studio in our gyms.

Created in collaboration with PureGym’s Harley Booth, Fitness Expert.

PLANK JACKS

REPS: 12 SETS: 3 REST: 30 secs

Begin in high plank position. Keep your core tight and back straight. Like the motion of a jumping jack, jump your legs out to the sides and then jump your legs back to starting position.

CRUNCHES

REPS: 12 SETS: 3 REST: 30 secs

Lie on your back on a mat with your knees bent and feet flat on the floor, hip-width apart. Make sure your lower back is fixed on the mat. Place your hand on your thighs. Gently pull your abs inward to lift your shoulders off the floor. Hold for a moment at the top then slowly lower back down.

BIRD DOG

REPS: 12 SETS: 3 REST: 30 secs

Get down on the floor on all fours. Hands in line with shoulders. Brace your core and extend one arm forward whilst straightening the opposite leg behind you.

Deadbugs

REPS: 12-15 SETS: 4 REST: 30 secs

Lie on your back with both knees bent at a 90 degree angle. Straighten and lower your right leg to the ground while your left arm reaches overhead and lowers to the ground. Keep your lower back pressed to the floor. Alternate legs and arms.

After you complete this core workout, don't forget to finish with a cool down and some light ab stretches.

Find more member workouts targeting different muscle groups here.

See other ab exercises you can try here.