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FITNESS VIDEO : THE BARRE PROJECT TONING ABS CORE

Time to get those abs ready for the Summer! Remember what they (we!) say…

“summer bodies made in winter!”

This epic Abs and Core Workout was created by our friends at The Barre Project and endured/loved (mixed relationship!) by Jacq Alwill. Enjoy…

THE WORKOUT : ABS AND CORE 

Move 1

A (seated with weights)

  • Take a seat, feet hip width parallel, feet flat into the ground, arms forward with weights, round your waist band back creating a c-curve in the spine, relax the shoulders, pull your abs in

B (series)

  • Arms forward, round back and up through the waistline – 10x
  • Arms lift and lower (hold the c curve shape in the body) – 10x
  • Arms stay up, round back curl up – 10x

C (repeat)

  • Repeat this series 4 times

Move 2

A (curl chin to chest, upper abs, with weights)

  • One weight in each hand, lay back, rest head, legs to a table top hip width, both arms reach long by the hips, lift shoulder blades off the floor, palms up

B (series)

  • Bicep curl in and out shoulder blades lift two times – 10x
  • Both arms and shoulder blades curl up hold 5-10 seconds, release for 1 second – 10x
  • Speed up the curls – 10x

C (repeat)

  • Repeat this series 4 times

Move 3

A (thigh work with oblique’s)

  • Come to knees, lift hips an inch off heels, hands behind head elbows wide, lift your chest, shoulders stacked over hips, pull abs in

B (series)

  • Upper body bend R – 10x
  • Upper body bend L – 10x
  • Side bend R and L – 10x

C (repeat)

  • Repeat this series 4 times, option to add weights

Move 4

A (straight arm plank on floor)

  • Straight arm plank, feet hip width, soft bend in elbows, pull abs in

B (series)

  • R knee pulls towards the R tricep: up up extend – 10x
  • Tiny pull forward into the tricep – 10x
  • Repeat L side

C (repeat)

  • Repeat this series 4 times, 2x R 2x L
Jacqueline Alwill

Jacqueline Alwill is a qualified, practicing nutritionist, personal trainer, whole foods cook and most importantly mother to Jet. She is committed to improving the health, wellbeing and happiness of all individuals.

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