Almost every workout we target in some way the core. Why?

Because your core muscles are arguably the most important muscles in your body, connecting your upper and lower body. If your core is weak or inflexible, it impacts your posture, your spine, and the way other parts of your body function. We use these muscles more often than most realize: when we sit down, to lift heavy things, to tie our shoes, or to grab something off a top shelf. And there are so many activities – like tennis, basketball, running, golf, or swimming that are impacted by your core.

Convinced? I hope so. 

So now that you know why strengthening the core is so important, it’s time to actually do so.

So without further delay, this is Day 19 – It’s time set your abs on fire!

Commit to 30 days of being healthier and being a better you. Ignore the distractions and the frustrations. Be patient, the results will come. JUST DON’T GIVE UP! For my more advanced members, try to repeat the series until you burnout. Also, feel free to mix and match with some of our previous videos. There are no rules!

Get empowered, beat the gym, and let’s have some fun! If you want to, use our hashtag #BeatTheGym, let’s hold each other high and accountable and let’s celebrate one another’s milestones.

If you are interested in going on the 30 HIIT Day Journey, please know that this program is free and will be available for you all year long. Sign up here!


The Moves

Standing Alternating Knee to Elbow – Here’s an effective exercise that targets the obliques, thus working both your upper and lower abs. First, stand with your feet shoulder-width apart and engage your core by pulling your stomach muscles in towards your lower back. Then place your hands behind your head with your elbows pointing out. Lift your right leg to your side and lower your right elbow and raise your knee so they meet in one fluid movement.

Elbow to Knee Crunch – This exercise fully engages your abs and helps to define your waist. To get the full benefits of this exercise it is important that you maintain your core engaged. First, lie on your back with your legs fully extended and your arms by your side. Lift your torso of the floor, bring your right knee to your chest and try to touch it with your left elbow. Slowly return to the starting position and repeat to the opposite side. To increase difficulty try to keep both legs off the ground.

Plank Knee to Elbow – Assume a plank position with your elbows on the ground. Then take your right knee and drive it to the right elbow, pause and slowly return reach to the starting point. Alternate, right and left. Remember to maintain a tight core and flat back.

Flutter Kicks – By now you should already know that I love this move. For this exercise, lie on your back with your legs fully extended and your arms on the ground by your side. Lift your legs 6 inches off the floor. Move your legs in a fluttering, up and down motion.

Wide-Leg Sit Up – This exercise not only builds core strength but enhances your mobility and flexibility. Sit on the floor and assume the butterfly position with the sole of one foot in contact with the sole of the other. Lie back and contract your abdominals to bring your upper body off the floor and extend your arms to reach forward.

Side Plank – Lay on your side with your forearm flat on the floor, bottom elbow lined up directly under your shoulder and both legs straight with one foot over the other. Engage your core and lift your hips up, forming a straight line from your head to your feet. This is a great exercise for strengthening the side body and stabilizing the spine.

Alternate Toe Touch Sit Ups – This is one of the most effective abdominal fat burning exercises. Lie down on your back with your legs extended and your feet on the ground, try to reach for your toes with your opposite hand. Alternate right and left. For additional difficulty keep your legs off the ground. 

Russian Twist – This is a core body exercise that strengthens all parts of your abdominals for a toned waistline and stronger back. Start seated with your knees bent and your feet flat on the floor. Keeping your spine long and your core tight, lean back slightly and lift the feet a few inches from the floor. Slowly twist the torso to the left, return to center, and this time twist to the right side.

Another day down, another day closer to your goals!

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Written by: Tony Thomas

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