Toned core circuit

These are low impact, but tough circuits. You have to be willing to feel a little burning pain.*  The more burning pain you learn to deal with the better the results.

*If you feel sharp, stabbing pain stop immediately!

We have used many Four Minute abdominal routines to get Rochelle to a remarkable 22 inch waist, but the one she's showing here is her favorite!
The exercises in this circuit were picked for their ability to train your abs/core from different angles. This approach creates muscle balance while trimming and strengthening the waist.

Here’s a tip: to get the most benefit from this circuit do the hardest exercise for you first and the easiest last. This will make the last exercise harder and more effective. 

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THE MOVES

Timing: Non-stop from one exercise into the next until you’ve performed all four

Do not sacrifice form for increased number of repetitions; we want long, lean, healthy muscles! 

Medicine Ball-Stability Ball Jackknife: Lay on the floor on your back, place the stability ball between your knees and feet, and hold the medicine ball on the floor above your head. At the same time bring the stability ball & the medicine ball above your stomach touching them together; then return both balls to the floor. Repeat for the required number of repetitions.

Side to Side Medicine Ball: Sit on the floor with your feet off the ground, touch the medicine ball to floor on your right side, then have it touch the floor on the left side; repeat this for the required number of repetitions.

Planks: On the floor have your weight on your elbows and toes with your body completely straight.  Keep your glutes squeezed tight above parallel and tighten your stomach muscles!

​Elbow to Opposite Knee Bicycle: Lay on the floor on your back, at the same time bring your right elbow  up to touch inside your left knee, then while staying forward touch your left elbow to the inside of your right knee. Alternate right and left for the required number of repetitions.