Core Crunch Lower Ab Workout Video: NO EQUIPMENT NEEDED

July 1, 2017

My second workout video! I am so excited about this one because you don't need ANY equipment to complete it. You can truly do it anywhere! It was a beautiful day so I decided to take this workout outside. I love doing circuit style workouts like this in different locations other than a gym - it's so refreshing.

 

These 9 exercises are some of my favorite ways to combine strength training and cardio. These moves will definitely target and strengthen your lower abs, but they will also get your heart rate up for a nice cardio burn!

 

The important thing to remember is that ABS ARE MADE IN THE KITCHEN! As much as we all wish, spot reducing is not possible. I really started to notice a difference in the composition of my body and the definition in my core when I cleaned up my diet. The biggest thing that made a difference for me was including more protein in my diet. I try to eat every 3-4 hours (no one wants to see me hangry) and at every meal I include at least 20 grams of protein. Now, this is what has worked for ME. It is important to recognize that everyone's bodies are different and you may require more or less protein! Make sure you consult with your physician or a registered dietician before implementing any of my nutrition tips. I am just sharing my insight and what I have found helpful. Above all else: listen to your body.

 

Some of my favorite sources of lean protein:

Grilled chicken

Ground Turkey

Mixed nuts (also a great healthy fat source)

Protein shakes

Egg whites

Whole eggs

 

I also mention in the video below my love for healthy fats (like guac - who cares if it is extra at Chipotle). Nut butters are my latest addiction! My two recipe videos I have made so far have been treats that are loaded with healthy fats. You can check them out on my new channel!

 

CLICK HERE to subscribe to my new YouTube channel!

 

Check out the workout below! Run through each set of exercises once, completing all of the reps, and then repeat through once more for a total of two times. 

 

*Please note: all of the fitness tips I share are suggestions only. Before implementing them into your workout routine, consult with your physician to make sure they are right for you.*

1. Full extension crunches

15 REPS

Begin lying flat on the ground with your lower back pressed to the floor. Tighten your core and hover your feet above the ground. Extend your arms behind your head so your body is in a straight line. Bring your knees and arms to meet in the center of your torso, contracting the core. Extend back to original hover position and repeat.

2. Flutter kicks

20 REPS EACH SIDE

Start lying flat on your back with your arms straight down by your side, palms facing the floor. Raise your legs 6-12 inches off the ground and alternate raising one foot at a time, making a rapid "kicking" motion. 

3. Figure 8s

10 REPS

Begin lying flat on the ground with your hands resting by your side and your legs extended. Tighten your abs and thighs and lift both of your legs into the air at the same time, hovering about 6 inches off the ground. Draw continuous vertical "8s" in the air with your toes, keeping the abs and thighs engaged the entire time.

4. Bicycle crunches

20 REPS EACH SIDE

Begin lying flat on the ground. with your lower back pressed to the floor and your core tight. Place your hands behind your head and hover your legs 6 inches off the ground. Raise your shoulders from the ground, careful not to pull on your neck. In one motion, bring one knee to the center of your torso and meet it with the opposing elbow through a twisting motion. Repeat on the other side.

5. Squat with side kick

10 REPS EACH SIDE

Begin standing with your feet slightly wider than shoulder-width apart. Squat down and extend your legs back to standing position. As you stand, shift your weight to one leg and extend the opposite leg straight out to the side. Repeat, alternating the "kick" legs.

6. Dolphin planks

15 REPS

Begin in a low plank position. Keep your thighs lifted and make sure you do not let your hips sink too low to the ground. Contract the core to keep your body in one straight line, hovering above the ground on your elbows and toes. Press your tailbone to the sky, contracting the core and keeping the arms steady. In one controlled motion, bring the tailbone back to original position and repeat. 

7. Plank hip dips

10 REPS EACH SIDE

Begin in a plank low position. Maintaining a tight core and steady arms, rotate your hips to one side and almost tap the edge of your hip to the ground. Immediately repeat the same motion on the other side. Repeat this motion in an alternating pattern.

8. Straight leg kick downs

15 REPS

Begin lying flat on the ground with your hands resting by your side and your legs extended. Tighten your abs and thighs and lift both of your legs into the air at the same time until your body forms a 90 degree angle. Lower your legs back down to hover 6 inches off the ground and repeat.

9. Mountain climbers

20 REPS EACH SIDE 

Begin in a push up position. Alternate driving your knees into your chest and returning them back to the extended position.

 

REPEAT!

CLICK HERE to view: Cranberry Almond Chia Bites (recipe and video)

Are you following me on Instagram? CLICK HERE to get more healthy recipes, workouts, and lifestyle tips. @samanthabowers_

What kind of workout videos would you like to see on my channel? Leave a comment below. I want to hear from you! 

 

 

 

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