Hard core workout at home
We are focusing on the core today and getting those abs ripped. It's our hardcore hard core workout.
Holmes at home is back with a new workout fully dedicated to your core, hard core. This core workout will help you improve your abs strength and build a stronger core.
Crunch
- Lay on your back: knees bent, feet on the floor and hip-width apart.
- Place your hands behind your head and tilt your chin slightly.
- Gently pull your abdominals inward.
- Make sure head, neck, and shoulder blades lift off the floor.
- Hold for a moment.
- Slowly lower back down.
Reverse crunch
- Lay down, arms by your sides.
- Raise your legs, keeping thighs perpendicular to the floor.
- Bend your knees and bring them towards your chest, raising your hips off the floor. Hold.
- Then slowly lower your legs back.
- Repeat.
Russian twist
- Start by sit on the floor.
- Bring your legs out straight and lean back — you should form a V-like shape.
- Engage your core and maintain balance.
- Twist your torso from side to side and try not moving your legs.
Plank
- Place forearms on the floor.
- Elbows aligned below shoulders.
- Place your arms parallel to the body and shoulder-width apart.
- Engage your core and keep glutes tight too.
Bicycle crunches
- Lay on your back and lift your shoulders slightly up off the floor, placing your hands behind your ears.
- Lift both knees up toward your chest.
- Extend one leg out straight, keeping it off the floor, then bring your elbow toward the other knee that is at your chest.
- Hold momentarily, then repeat.
Mountain climbers
- Get in plank position, weight evenly distributed.
- Hands shoulder-width apart, core engaged and head aligned.
- Bring your right knee into your chest as far as you can.
- Switch and pull the other knee in.
- Alternate as fast as you can — don't forget to inhale and exhale.
Double leg raise
- Lay on the ground with your legs extended toward the ceiling.
- Place hands underneath your head.
- Lay your arms out to your side.
- Press your lower back toward the ground, lower both legs and then slowly raise them back up.
Side plank
- Turn onto your right side with your legs extended.
- Feet and hips are resting on the ground and stacked on the top of each other.
- Place your right elbow directly under your shoulder to prop up your torso and align your head with your spine.
- Gently contract your core and lift your hips and knees off the floor.
- Roll onto the other side and repeat.