How to Develop A Powerful Core: Workout#2(2of 2)

Here is my 2nd core workout(see workout #1). Alternate between the 2 workouts to develop strength and endurance in different movements. Just like the 1st workout, you will be doing 3 circuits(no rest in between), and 3 sets.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

• Floor mat(optional)
• Determination!

1. Workout#2-Exercise#1: V-Ups. 3 sets, 15 reps. Lay down on your back in a supine position(stretched out, with arms extended). Contract your abs as you thrust your arms and legs together, making a 'V' shape. Put your arms and feet back down, just falling short of touching the ground, and then immediately go back up till you complete your 15 reps. Go directly to next exercise with no rest.
2. Exercise#2: Supermans. 3 sets, 20 reps. The 1st exercise worked the front of your abs, but now you will focus on your low and mid back. Lying face down with both your arms and legs extended flat on the ground, look straight forward and lift both legs and arms off the ground.Pause in that position for a few seconds, trying to pull of your best Superman impersonation! Drop arms and legs back down and quickly do another rep. Repeat until you do 20. Go directly to next and final exercise.
3. Exercise#3: Chinnies. This fast paced exercise will work your front abs plus your rotator muscles.Lying down, put your hands behind your head, then bring your right elbow to your left knee, then alternate and bring your left elbow to your right knee. Keeping your mid and upper back off the floor the entire time, alternate side to side at a FURIOUS and Fast pace until you can no longer handle the burn it gives you. (Don't worry, you WILL feel the burn!) Don't worry of reps..just do till failure. You have completed 1 circuit of 3. After your done, rest no longer than 90 seconds(work up to just 30 seconds),and start over again and complete 3 circuits total. Wowee! You are done! (Unless you wish to torture yourself more? Be my guest!)

Tips & Warnings

• Focus on your exercises using good form.
• Mix up the order of the exercises if you like, or make your own, but try make each of the 3 exercises to work your front abs, your lower back, and rotator muscles.
• If just starting to exercise, consult with your doctor first.
• Warm up before you begin the workout and use great form, even if you cant reach the desired reps. No worries, the reps will come in time!