Summer is here and hopefully that means you’re spending lots of time in a bikini! YES? Then you’re going to love this month’s Bootaybag workout. I am sharing 9 of my favorite ab exercises. Just what you need to tighten, tone and sculpt a gorgeous core! Be sure to head to the Bootaybag Spotify for DJ E-Trane’s new Beats to Make You Sweat playlist. Turn the music up and get ready for those abs to burn (in the best way possible). You are definitely going to feel this one babes! xo
SUMMER ABS (STRENGTH + TONING) BOOTAYBAG WORKOUT:
Perform the workout as a progressive circuit. Starting with the first move, you’ll do each exercise for 30 seconds, increasing to 45 seconds for the second round and 1 minute of each exercise for the third round. Be sure and do equal reps on each side. Go through one round or “set” of all 9 moves before beginning the circuit again; adding 15 seconds of each exercise each round. First round will be 30 seconds of every exercise, second round will be 45 seconds and third round will be 1 minute.
Equipment Needed: An Exercise Mat, Bosu , Pilates Resistance Band and an Exercise Ball.
SUMMER ABS (STRENGTH + TONING) BOOTAYBAG WORKOUT
CENTER CRUNCHES ON THE EXERCISE BALL: Start with your back on the center of the exercise ball, hands behind your head and knees extended just past 90 degrees. Pull your abs in, press your lower back into the ball and slightly rotate your hips as you crunch. Lift your chest towards the ceiling, then slowly lower yourself back to the starting position. Repeat for 30 seconds, adding 15 seconds every round.
EXERCISE BALL V-UPS: Lie on the mat with the exercise ball between your feet. Slowly lift the ball with your feet. At the same time, with your arms fully extended, reach your hands up to the ball, creating a “V” position with your body. Lower your feet and hands back to the starting position and repeat for 30 seconds, adding 15 seconds every round.
SIDE LYING OBLIQUE CRUNCHES WITH THE EXERCISE BALL: Start with your left side on the mat, left arm extended for balance, right hand behind your head and both feet holding the exercise ball. Slowly lift the ball with your feet and crunch your right side, lifting your elbow to your hip. Lower the ball back down as you reverse the crunch, returning to the starting position. Repeat for 30 seconds, adding 15 seconds every round.
BOSU PLANK WITH RESISTANCE BAND TOE TAPS: Start with a resistance band around both ankles and your forearms on the Bosu. Lift yourself up into a plank position and holding the plank, slowly move your right foot out to the side and tap your toe. Bring it back to center and then tap with your left foot. Alternate right and left, holding the plank for 30 seconds, adding 15 seconds every round.
SIDE LYING OBLIQUE CRUNCHES ON THE BOSU WITH THE RESISTANCE BAND: Keeping the resistance band around your ankles, kneel on the mat with your right side next to the Bosu. Lower yourself so your right hip is on the Bosu. Keep both knees bent, using your right knee to balance. Bring your hands up to your head and as you bring your elbow to your hip, lift your left knee and crunch to the side. Complete 30 seconds each side, adding 15 seconds every round.
HIGH PLANK WITH THE BOSU + EXERCISE BALL: Start with your hands on the Bosu and one leg at a time, lift your legs up to balance your shins on the Exercise Ball. Hold for 30 seconds, adding 15 seconds every round.
SIDE TO SIDE CRUNCHES ON THE EXERCISE BALL: Start with your back on the center of the exercise ball, hands behind your head and knees extended just past 90 degrees. Pull your abs in and press your lower back into the ball as you lift your right shoulder up and towards your left knee. Slowly lower yourself back to the starting position and switch sides. Alternate left and right crunches for 30 seconds, adding 15 seconds every round.
SIDE LYING OBLIQUE CRUNCHES WITH RESISTANCE BAND OUTER THIGH LIFTS: With the resistance band around your ankles, lie on your right side with both legs straight. Bring your hands up to your head and as you bring your elbow to your hip, lift your left leg up and crunch to the side. Complete 30 seconds each side, adding 15 seconds every round.
RESISTANCE BAND OBLIQUE TWISTS: Keeping the resistance band around both ankles, lie on the mat with both hands behind your head. Lift yourself up into a bicycle position by bringing your left shoulder to your right knee. Lower yourself back back to the starting position and repeat. Complete 30 seconds each side, adding 15 seconds every round.
