Target your Abs

Your abs are constantly being used in most movements you do throughout your day. Bend over, engage your abs. Squats, engage your abs. This week at the Body Loft we want to help you focus on targeting your abs, so they are strong and ready to tackle any move life throws your way! Your core is the center of your body, so it is important to keep it strong for good balance throughout your body. Try these at home between your visits to the Body Loft.

Stage 1: V Sit

Stage 1: Plank

Start by laying on the ground on your back. Sit up so your back is straight and leaned at about a 45 degree angle. Lift your straight legs, bending your knees slightly to relieve pressure on your core. To modify, bend your knees and touch or hover your toes over the ground.
3 sets of 10 seconds or try 2 sets of 30 seconds if you are feeling strong!

Start on your hands and knees. With your hands directly under your shoulders, straighten your legs and rest your weight evenly between the balls of your feet. Push your heels backward for additional stability. Get your weight ready to move onto Stage 2 and 3 like Emily is showing below!
1 set 30 seconds or try for as long as you can hold!

Stage 2: V Sit w/ Kettle bell hold

Stage 2: Plank with Row

Begin like you would with a V Sit but hold a kettle bell or any weight if front of your chest. Feel the burn!
3 sets of 10 seconds or push yourself to achieve 2 sets of 30 seconds!

Stage 3: V Sit Kettle Bell Hold w/ Russian Twist

Once you have mastered the V Sit kettle bell hold, try adding in a Russian twist. Holding your V sit, rotate your core side to side touching your hands or a weight on each side. Bend your knees and lightly place your feet on the ground to relieve some pressure from your abs and work yourself up to the full V sit!
2 sets of 10 taps or 2 sets of 30 seconds!

Follow the steps above to a plank position. Placing your weight into your left hand, draw your right elbow upwards toward the sky into a row position. Try using a weight or build your strength with your own body weight. After your reps, repeat the process on the other side.
2 sets of 10 reps on each side.

Stage 3: Plank w/ Swing

Once your feel good with your plank row, try swinging your hand or weight under you stabilizing on your grounded hand. This challenges your abs, body, and mind!
2 sets of 10 swings per side.