Download pdf - Ure Core Workout - Somerville Public Schools · 2017. 6. 6. · Ure Core Workout Although it is possible to do a core workout every day, the following ab routine is best done every

UreCoreWorkout

Althoughitispossibletodoacoreworkouteveryday,thefollowingabroutineisbestdoneeveryotherday,3timesaweek.Dependentonthestrengthofyourcore,youcancompleteanyofthefollowingroutines.Yourgoalistoreachandcompletethe8-minuteabroutine3timesaweek!***Descriptionsofeachexercisecanbeseenafterthefirstpage!5-minuteAbs(30secondsanexercise):1)CrossCrunches2)KneeCrunches3)Bicycle4)RussianTwists5)FlutterKicks6)CrossoverKicks7)WindshieldWipers8)HeelTouches9)Crunch10)Legpull-ins6-minuteAbs(30secondsanexercise):1)AbV-Ups2)HeelTouches3)FlutterKicks4)CrossoverKicks5)WindshieldWipers6)LyingLegRaises7)Bicycle8)RussianTwist9)CrossCrunches10)PlankCrossTap11)MountainClimbers12)SupermanLift7-minuteAbs(30secondsanexercise):1)PlankCrossTap2)MountainClimbers3)SupermanLift4)Crunch5)HeelTouches6)AbV-Ups7)RussianTwist8)Bicycle9)ReverseCrunch10)LegPull-ins11)FlutterKicks12)CrossoverKicks13)WindshieldWipers14)LyingLegRaises

Exercises

CrossCrunches-Beginlyingonyourbackwithyourkneesbent.Raiseyourshouldersoffthefloor,butdon'tsitallthewayup.Fromthisposition,reachtowardyourrightkneewithyourleftelbow.Whenyourleftelbowtouchesyourknee,bringitdowntowardyourhipasyoureachtowardyourleftkneewithyourrightelbow.Continuetoalternatereacheswhilekeepingyourabdominalsflexed.KneeCrunches-Startonyourbackwithyourlegscrossedraisedoffthegroundtocreatea90-degreeangle.Extendyourarmsaboveyourhead.

Bicycle-Lieflatonthefloorwithyourlowerbackpressedtotheground.Putyourhandsbehindyourhead,thenbringyourkneesintowardsyourchestandliftyourshoulderbladesofftheground.Straightenyourrightlegouttoabouta45-degreeangletothegroundwhileturningyourupperbodytotheleft,bringingyourrightelbowtowardstheleftknee.Makesureyourribcageismovingandnotjustyourelbows.Nowswitchsidesanddothesamemotionontheothersidetocompleteonerep.

RussianTwists-Liedownonthefloorwithyourlegsbentattheknees.ElevateyourupperbodysothatitcreatesanimaginaryV-shapewithyourthighs.Yourarmsshouldbefullyextendedinfrontofyourperpendiculartoyourtorsoandwiththehandsclasped.Thisisthestartingposition.Twistyourtorsototherightsideuntilyourarmsareparallelwiththefloorwhilebreathingout.Nowmovetotheoppositesideperformingthesametechniquesyouappliedtotherightside.

FlutterKicks-Startbylyingflatonyourbackextendingyourlegsfullyoutwithaslightbendinyourknees.Liftyourheelsabout6inchesoffthefloor.Makesmall,rapidupanddownscissor-likemotionswithyourlegs. CrossoverKicks-Startbylyingflatonyourbackextendingyourlegsfullyoutwithaslightbendinyourknees.Liftyourheelsabout6inchesoffthefloor.Crossyourrightlegoverthetopofyourleftleg.Switchtocrossingyourleftlegoveryourrightleg.Continuouslyrepeatuntiltheendoftheset.

WindshieldWiper–Startbylyingflatonyourbackextendingyourarmsoutwardoneitherside.Putyourfeettogethermovingbothfeetbackandforthinawindshieldlikemotion. HeelTouches–Startbylyingonyourbackwithyourkneesbentpointingtotheceiling.Withyourarmsatyoursideslightlyofftheground,reachyourarmthroughyourlegstoyouroppositeheal.Crunch–Startbylyingonyourbackwithyourkneesbentpointingtotheceiling.Placesbothyourhandsbehindyourheadhavingbowelbowsextendingoutward.Usingyourupperbodyonly,scrunchupsoyourbodyis45-degreesofftheground.LegPull-ins–Liewithyourlegsextendedandyourhandseitherpalmsfacingdownnexttoyouorunderyourglutes.Bendyourkneesandpullyourupperthighsintoyourmidsectionasyoubreatheout.Continuethemotionuntilyourkneesarearoundchestlevel.Contractyourabsasyouexecutethismovementandholdforasecondatthetop.Returntothestartingpositionasyouinhale.ABV-Ups-Layonthegroundwithyourbackflattothegroundandyourarmsandlegspointingstraightout.Atthesametime,raiseyourlegsupanduseyourhandstotryandtouchyourtoes.Whenyougobackdown,yourlegsorarmsshouldnothittheground.PlankCrossTap-Startinginanormalpushupposition,useyourkneetotryandtouchyouroppositeelbow.Switchusingtheotherkneetoreachyourotherelbow.

ReverseCrunch-Liedownonthefloorwithyourlegsfullyextendedandarmstothesideofyourtorsowiththepalmsonthefloor.Moveyourlegsupsothatyourthighsareperpendiculartothefloorandfeetaretogetherandparalleltothefloor.Moveyourlegstowardsthetorsoasyourollyourpelvisbackwardsandyouraiseyourhipsoffthefloor.Attheendofthismovementyourkneeswillbetouchingyourchest.Holdforasecondthenmoveyourlegsbacktothestartingposition.

LyingLegRaise–Startwithyourentirebodyflattotheground.Whilekeepingyourback,armsandhandsattachedtotheground,raiseyourlegsstraightupintotheairata90-degreeangle.Whenbringingyourlegsbackdown,donottouchtheground.MountainClimbers-Getintoaforearmplankposition.Bendyourrightkneeandinchyourrightfoottowardyourrightelbow.Atthesametime,maintainingyourforearmplank,bringyourleftarmforward.Thenswitch;bendyourleftkneeandinchyourleftfoottowardyourleftelbowandbringyourrightarmforward.Continuouslyrotatebringingyourrightandleftlegforwardasifyouwereclimbing.SupermanLifts–Layfacedownflattothegroundwithyourarmsstretchedout.Keepyourhandsandarmsstraightthroughtheexercise.Raiseyourandhandandlegs4-5inchesofftheground.Holdfor5secondsthenreturntotheground.