Weekend Workouts: Anywhere, With Amanda Bisk — Abs + Obliques

Moving right along…coach and yoga teacher Amanda Bisk takes your 2020 workout up a notch with a nod to Abs and Obliques.

In addition to being a Qualified Exercise Physiologist, Elite Athletics Coach and Yoga Teacher, Amanda Bisk is founder of freshbodyfitmind, a digital platform that allows you to practice yoga and work out anywhere, anytime, on any device you like.

What can’t this woman to? EXACTLY our point. And she’s been gracious enough to share with you a few of her favorite on-the-go workouts to keep you in top form during the holiday season (and beyond). In part 3 of our 4-part Anywhere seriesAmanda is focusing on Abs and Obliques; or, in other words, your tummy and six-pack muscles!

 

Each exercise is done for 30 seconds. There are 3 ‘pairs’ of exercises. Each pair should be done back-to-back, within 1 minute. Have a 30-second REST between each pair. Each pair focuses on a different area of your Core, Deep Core, Superficial Abs, and Obliques. Complete 4 rounds.

Advanced variation: No rest between pairs.

Circuit:

(30 seconds of each)

Plank Knee Slides

Elbow Plank Hip Drops

REST

Single Leg Crunch

High Sit Up

REST

Left Side Plank Hip Lifts

Left Side Plank Reach Thru

REST

Right Side Plank Hip Lifts

Right Side Plank Reach Thru

REST

 

EXERCISES

 

PLANK KNEE SLIDES

Start in plank. Fingers spread wide and pressing firmly into the ground (to remove pressure from the wrist joint). Push the ground away and round upper back to the sky. Lengthen through the neck (look up) and pull the shoulders away from the ears. Pull the core in and squeeze the bottom (no saggy back!)

Bring left knee to elbow, slide down to wrist, then back up to elbow (the up phase in super important and really fires up the deep core!). Then step back to plank.

Repeat on other side.

Beginner variation: Just bring elbow to knee (no slide).

Weak wrist variation: Do on elbows.

Works: Shoulders, Lats, Core, Deep Core, and Obliques

 

ELBOW PLANK HIP DROPS:

Start in elbow plank. Lengthen through the neck (look up) and pull the shoulders away from the ears. Pull the core in and squeeze the bottom.

Drop hips to one side, lift up through the center, then drop to the other side (drawing a rainbow with the hips). Repeat.

Works: Shoulders, Lats, Core, Deep Core, and Obliques.

 

SINGLE LEG CRUNCH:

Start laying face up with fingertips on your ears.

Tuck one knee into the chest and at the same time lift your shoulders and reach your hands to touch your foot.

Return to start position (make sure you lower head all the way to the ground) then repeat.

Works: Core (specifically Rectus Abdominus).

 

HIGH SIT UP:

Start laying face up, knees bent, and arms reaching for the sky.

Lift your shoulders from the floor using your abs only (no arm swing). Reaching your hands up further like you are trying to touch the ceiling.

Slowly return to start position, then repeat.

Variation: Perform with straight legs to help anchor body down & prevent swing/momentum.

Works: Core (specifically Rectus Abdominus).

 

SIDE PLANK HIP LIFTS:

Start inside elbow plank. Lengthen through the neck and pull the bottom shoulder away from ear. Top hand on hip. 

Lower the hips toward the ground, then lift as high as you can. Repeat.

Beginner variation: Bend bottom knee and rest it on the ground.

Works: Shoulders, Lats, Deep Core, and Obliques.

 

SIDE PLANK REACH THRU:

Start inside elbow plank. Lengthen through the neck and pull the bottom shoulder away from ear. Top hand reaching up to the sky.

Reach top hand under your body and reach as far through as possible.

Return back to start position and repeat.

Beginner variation: Bend bottom knee and rest it on the ground.

Works: Shoulders, Lats, Deep Core, and Obliques.

Wearing the Petal Pusher Bra and High-Rise 3/4 Petal Pusher Legging.

Here’s FP Movement on IG. And come back next Friday for our last Anywhere workout from Amanda Bisk.

 

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I’ve recently picked up yoga and exercising again so I can’t wait to try these! Thanks for the GIFs! ❤️✨

Charmaine Ng | Architecture & Lifestyle Blog
http://charmainenyw.com