With summer just around the corner and swimsuit season quickly approaching I figured it was time to get moving on my bikini ready work out plan. I have put together eight of my favorite ab/core workouts for a quick and easy plan to get swimsuit ready fast! So here’s the deal I can’t do this alone so if you would like to join in on my six week core challenge starting tomorrow March 23 and ending May 4 send me an email (simplynutritiouskate@gmail.com) with your starting time/reps for each workout. This routine will be practiced 3-4x per week for 6 weeks to build a strong, bikini ready core. Keep a record of your progress and send me your stats at the end of each week. To keep you all motivated I will randomly chose a winner at the end of the challenge (the more emails the better chance you have) to win a foodie goodie bag hand picked by me.
A few benefits of strong core muscles:
- Reduction of injury risk
- More comfort with sitting (either in office chairs, or just in general)
- Serves to increase balance, letting you isolate other muscle groups
- Increases energy
- Improves posture
- Aids in sports development
So lets get to work!
#1 Plank Pose
Lie face down on mat resting on the forearms, palms flat on the floor.
Push off the floor, raising up onto toes and resting on the elbows.
Keep your back flat, in a straight line from head to heels.
Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.
Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.
week 1: 30 seconds 3 reps
#2 Bicycle
Lie on the floor and lace your fingers behind your head.
Bring the knees in towards the chest and lift the shoulder blades off the floor without pulling on the neck.
Straighten the left leg out while simultaneously turning the upper body to the right, taking the left elbow towards the right knee.
Switch sides, bringing the right elbow towards the left knee.
Continue alternating sides in a ‘pedaling’ motion for 1-3 sets of 12-16 reps.
week 1: 3 sets 10 reps per side
#3 Single Leg Stretch
Lie back in the center of your mat with your knees bent. Lift your head and shoulders and curl your chin in toward your chest.
Inhale as you draw your left knee in toward your chest, placing your left hand on your ankle and your right hand on your knee.
Lift your right leg about 45 degrees off the floor.
Switch legs, extending your left leg while hugging your right leg to your chest.
Switch hand positions each time your switch legs, placing your right hand on your right ankle and your left hand on your right knee.
Do between 5 and 10 reps for each side.
week 1: 2 sets 12 reps per side
#4 Reverse Curl
Lie on the floor and place hands on the floor or behind the head.
Bring the knees in towards the chest until they’re bent to 90 degrees, with feet together or crossed.
Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
Lower and repeat for 1-3 sets of 12-16 reps.
It’s a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.
week 1: 3 sets 12 reps
#5 Side Plank
Lie on your side with your right hand on the ground or use an exercise mat. For beginners, it is recommended to begin this exercise on your elbow.
Lift yourself up to form a plank with your right arm straight and your left arm on your side.
hold 30 seconds 2 reps per side
week 1: 30 seconds one rep per side
#6 Side Plank Rotation
In a right-side plank position (A), brace your abs and reach your left hand toward the ceiling (B). Slowly tuck your left arm under your body and twist forward until your torso is almost parallel to the floor (C). Return to the side plank. That’s 1 rep. Do 2 or 3 sets of 5 to 10 reps on each side, resting for 1 minute between sets.
week 1: 12 reps each side 2 sets
#7 The Hundred
Sit tall on the mat with your knees bent by your chest and your hands at your sides.
Lie down with your knees bent and your palms facing down.
Exhale and raise your head and shoulders off the mat.
Vigorously pump your arms 6 inches up and down, reaching with your fingertips.
Inhale for 5 pumps, then exhale for 5 pumps. Be sure to curl your chin in toward your chest.
Do 100 pumps, or 10 full breaths.
Try to keep your lower back pressed in toward the floor and keep your lower abs pulled in toward your spine. You should keep your abs engaged this way throughout the workout.
week 1: 100 pumps was a struggle for me
#8 Torso Twist
Sit holding a medicine ball with knees bent.
Lean back slightly, engaging the abs and keeping the back straight and the chest lifted.
Rotate to the right, touching the medicine ball to the floor next to the hip.
Come back to center and rotate to the left.
Repeat, alternating sides for 1-3 sets of 10-16 reps (one rep is to the right and left).
week 1: 12 reps per side 3 sets.
Sources:
Questions:
Favorite core workout move? My favorites are bicycles and the hundred I love the burn!
Core move you most struggle with? Side plank with twist.
Recipes you would like to see this week? I need inspiration 
Coming up tomorrow:
BLT Tempeh Salad
and CSD update!
Have a great night!
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{ 24 comments }
Woohoo! that routine looks hard core!!! I’ll probably try to work some of those exercises into my current routine! I have my first 10K coming up, so I’m sure this core strength would help in my cross training!
yeah it will definitely help! good luck with your training
I struggle with side plank because of my wimpy arms, but I’m working on it.
Captains chair core exercises are my favorites. Sometimes I’ll add some weight to make it more difficult or just rest for 10 sec between sets and do 5 sets of 20 (or as many as I can). Straight leg lifts are the best, but after the first couple sets I switch to bent legs.
I love some of these moves because they’re from pilates. The double leg lift/lower is great and double leg stretch. I really improved my core strength with the first and still do it trying to get more reps in.
Yeah I love the burn in your arms from side plank it has definitely helped with my upper body stregnth. I love captains chair exercises too they always challenge me!
This looks great! I always need a good core workout. It does so much for your whole body! Not to mention make you look good
This is great! I just booked our June vacation to Miami and Cozumel! Time to really start working it!
exactly what I was thinking, I am going to Mexico in May
What great idea Kate! I love these workouts!
You are so good!!!! I really need to work out again, but can never manage to get myself motivated to work out! =/ How do you motivate yourself to work out? With Summer coming closer..my mind automatically thinks of icecream…so you can see my problem! lol
Hahah yeah I love ice cream too but I usually make some soft serve which really helps with that craving. As far as exercise goes I just think about how great it makes me feel while im exercising and when I am done, and also how great exercise is for my body. I commit to things such as this challenge that keeps me accountable. Set small attainable goals and before you know it you will be back in shape
Join the abs challenge and try to fit it in a few times per week every little bit helps and you will feel stronger.
I am so in!!!!!
This looks pretty hardcore Kate!! I would like to print out the steps and post them in my basement so I can do this 4x a week!! I will email you once I get that far
yay its a great workout
ok I did this today – great workout!!!
ahh I know, my abs are already sore!
I am so bad at doing ab work! It’s the part I want to work on most, but I NEVER do it. Shame on me
The side plank with twist is KILLER! So great, though. I’ll need to try these moves myself
:D
Just did my ab workout….whew!
I love this workout!!!
It reminds me of Pilates!!!! Pilates = Hard Core Abs! 
xoxox
Kathleen
Core workouts are my favorite! I love the burn of planks so much. There’s a class at my gym that I go to weekly called abs attack, and I’ve learned some great variations on planks & other core moves.
Sign me up!
This is a great idea..I’m totally in!
just got around to printing this…kind of pathetic huh!? going to start in the morning!!
These are some awesome ab exercises…I might have to do a few right now as I’ve been sitting, studying alllll day long!
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