Core Conditioning Workout 3

1. Front Plank (Knee to Elbow)

  • Start in high plank – bring one knee to the same side elbow
  • Back to front plank, then draw the knee to opposite elbow
  • Switch side and repeat for 60 seconds

2. Bird Dog (with elbow touch)

  • Start on hands and knees
  • Lift opposite arm and leg – then switch
  • Continue for 60 seconds

3. Abdominal Draw In

  • Lie on back with knees bent 90 degrees
  • Pull your abs in and draw your lower back into the floor
  • Release to neutral spine
  • Repeat for 60 seconds

4. Hollow Rock

  • Lie on your back with your arms raised up behind your head
  • Begin rocking by lifting your feet and legs up and then simultaneously lifting your upper body and arms
  • Your body should move like a rocking chair, while engaging the abs throughout the movement
  • Work up to 60 seconds

5. Superman (in turbulence!)

  • Lying prone (face down) contract your glutes
  • Lift one arm and the opposite leg, and alternate
  • Vary the speed and distance for increased intensity

6. Oblique Crunches (variation from workout #1)

  • Lie on your back, with knees bent 90 degrees
  • With right ankle resting on left knee curl your torso up and bring your left elbow to right knee
  • Do for 30 seconds and switch sides