21 OG FIT CLUB | AB WORKOUT

7 exercises to challenge and shape your core!
Do them for time. Here are some options listed from easier to harder:
30 seconds work, 15 rest
40 seconds work, 20 seconds rest
45 seconds work, 15 seconds rest
30/45/ or 60 seconds work with no rest in between exercises
Do 2-4 rounds!
Focus on good form vs. rushing through the exercises.

EXERCISES:
1. 3 step bear walk w/knee tap: maintain a neutral spine throughout.
2. Seated heel taps: 3 versions provided, leg extension being the most challenging, hands on the ground is a great modification that allows you to focus on your abs.
3. Roll downs. Concentrate on pulling your core in towards your spine vs. bulging your belly.
4. Double leg stretch. Maintain a neutral spine and flat tummy throughout.
5. V-up with alternating heel tap.
6. Forearm plank alternating reach. Try not to let hips shift side to side or up and down. Widen your feet if you have too much hip movement.
7. Plank knee to hip to shoulder taps. Again, try not to let hips rock side to side.