Workout Wednesday: All About Abs

Gym-goer or not, core strength is important for overall fitness (especially as our kids get bigger and still want to be held). Today’s workout can be done right at home — no equipment needed — so you have no excuse not to work it out. 

SIDE PLANKS WITH LEG LIFT AND SIDE STRETCH

The Side Plank series takes support from the whole body, but especially targets and tones oblique muscles, and helps define the waistline. This set of exercises also stabilizes shoulders, increases flexibility, and builds endurance of the whole body.

Leg Lift

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1. Laying down sideways, extend your elbow directly under the shoulder. With your legs aligned together (on the top of each other) and your feet flexed, lift up your pelvis and hips to a side plank pressing down firmly on your forearm.
2. Move the top leg up and down 6 to 12 times.
3. Switch sides and repeat with your opposite leg.

Side Stretch

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1. Begin sitting sideways with legs folded to the side. Place supporting arm in line with your hip, just a few inches from the shoulder.
2. Lift your pelvis and hips up while pressing into the ground with one arm and reaching your top arm over your head. Then lower your hips towards the ground without touching it. Repeat 6 to 12 times.
3. When done, sit down sideways with legs folded to the side. Hold your shins with one arm pulling them towards yourself. Reach your opposite arm up over your head while lifting your rib cage and bend for a stretch. Take a deep breath, then exhale while deepening into the stretch.
4. Switch sides and repeat with your opposite arm.

Honest Tip: While in a plank, make sure your weight is evenly distributed between your lower body (“standing in your feet”) and your upper body. Stabilize your shoulder and arm, and avoid “sinking” your ribcage towards the floor. Squeeze inner thighs together to create more support from the pelvic floor.

~Leila, FitPilates

Leila Cunningham is a Certified Pilates Instructor based in Los Angeles, California. When she isn’t sharing her knowledge and passion for Pilates at her studio, she’s spending time with her husband and two beautiful daughters. For more fitness tips and easy exercises, check out her YouTube channel.

This post is solely for informational purposes. It is not intended nor implied to be a substitute for health advice. Before undertaking any course of exercise, you should seek the advice of your physician or other health care provider.