Subscribe to our Newsletter


Contact Us

For nutrition consulting, workshops and catering enquiries please visit our Contact page.

Media Enquiries

For media partnerships, presenting and speaking enquiries please contact the team at 22:
02 9211 1322
[email protected]
[email protected]


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…


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.

No Comments

Post a Comment

  • Made these PEANUT BUTTER AND JAM COOKIES the other weekhellip
  • Did a fair bit of cheese and wine last weekhellip
  • Just your average weekday picnic you know? Ha! Nooooooooo ishellip
  • Juuuust a few of the delicious dishes weve been creatinghellip
  • makefriendswithyourfood
  • BROCCOLINI MIMOSA Prob not the typical mimosa style as usuallyhellip