Day 12 - 21 Day Workout

Follow the functional warmup routine before getting into the basic workout.

Start out on the floor, laying on your back, bending one knee at a time into an angle.

You're going to do a tabletop pulse.

Lift your head up an shoulders off the floor.

With your palms facing down, pulse your arms up and down. If your neck starts to get tired in this position, feel free to go ahead and lie down and come back up.

But the aim is to keep your core engaged the whole time in this position.

15 Seconds rest.

Then straight into the next move, which is a basic crunch. With your feet planted on the floor, your hands behind the head, lift your shoulders up off the floor and lower them back down.

Whenever you're doing a crunch, you're basically just resting your hands behind your head.

Never pull your neck forward but tighten your core, getting your shoulder blades up off the floor.

15 Seconds rest.

Get on to your hands and knees, making sure your wrists and shoulders are aligned and your knees are directly underneath your hips.

With one arm up, and the opposite leg back, crunch to the middle bringing your knee to your elboe, and then change arm and leg and repeat.

This really works on all of your stabilizing core muscles and is a real good challenge for your balance.

15 Seconds rest.

For the next move, go ahead and lay flat on your tummy, keeping your hands by your chest.

Lift one leg up and extend the opposite arm arm out in front of you.

Change leg and arm and repeat.

Keep your leg nice and straight, and straighten out the arm. This will engage the small muscles in your lower back called your erector spinae.

It's a really important part of your core.

The important safety cue is to only lift your leg up just a couple of inches off the floor.

It's not about getting that leg high off the floor.

A couple of inches is perfect.

15 Seconds rest.

The next exercise is really gonna work the sides of your core. Sit back slightly with feet planted.

Keeping your hands together, twist to one side, come to the middle, and then twist over to the other.

Keep your core engaged the whole time, and make sure that your eyes are following where you're twisting.

15 Seconds rest.

It's time to get started with a power round for your core.

Do the 5 exercises for 15 seconds each with no rest in between.

Tabletop pulse.

Basic crunch.

Arm up, opposite leg back, crunch.

Leg up lift, opposite arm arm out in front.

Sit back twist from one side to the other.

Hope you enjoyed your core workout today.