Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a beginner level core exercise routine that will work the entire abdominal cavity. This total core workout consists of three movements, each performed for 10 reps. Because we are performing each exercise 10 times, I have named this routine the 10-10-10 Core Routine. The main areas of focus for these movements will be the lower abdominal muscles, the obliques and our upper abdominal muscles.
Why Do a 10-10-10 Total Core Workout?
- Flutter kicks work the lower abdominis muscles, which are often overlooked in ab workouts. For women who have had children, this area can become weak after childbirth, and strengthening this area can lead to better core stability and decreased back pain.
- Side to Side Heel Touches work the oblique muscles, which helps you twist, turn, rotate and support the movements of your abdominal cavity.
- Standard Crunches are responsible for helping us breathe, and they protect our internal organs by creating intra-abdominal pressure.
- A strong core also helps us with the rest of our fitness lives. A well-conditioned core helps keep us steady and our posture safe during weighted squats, during an Arnold Press, or when performing back exercises.
How to Perform a Flutter Kick:
- Lie down on a yoga mat or soft carpet with your back flat and your legs straight.
- You can put your hands under your glutes with your palms down, or on the ground at your sides. Just do whatever feels the most natural and comfortable, because this will be your starting position.
- To perform this move, keep your legs extended and straight as you raise your legs up off the floor. Bring the right leg higher than the left, then as the right leg lowers raise the left leg to that same height.
Pro Tip: To increase the intensity of the workout, remember to keep the legs moving in a slow and fluid motion. Slower movements force the body to rely on its own muscle strength to move, rather than on momentum, so you’ll get a better burn.
- Repeat this motion for 10 reps and 3 sets.
How to Perform a Side to Side Heel Touch:
- Lay on your back with your feet hips width apart and about 6-8 inches away from your bottom.
- Keep your arms straight and parallel to the ground, and lift the upper portion of your shoulder blade off the ground.
- Engage the core and bend over to the side until your left hand touches your left heel and you feel your oblique muscles engage.
- Return to the starting position.
- Repeat this movement on the right side of your body.
- Perform Steps 1 to 5 for 10 reps and 3 sets.
How to Perform a Crunch:
- Put on some comfortable workout clothing that will allow for core movement and lay down on your back. Place your feet flat on the ground so your knees are bent and you are comfortable in this position.
Pro Tip: If you would like to increase the intensity of this workout, put your feet in the air with your knees bent at a 90 degree angle. This will mean that your calves are parallel to the floor.
- Next, place your hands lightly on either side of your head, or keep them straight alongside your body.
Pro Tip: Try not to intertwine your fingers behind your head and pull. This can cause injuries to your neck or head
- Now you want to engage your abdominal muscles and press the small of your back into the floor beneath you so your spine is flat against the ground.
- Slowly roll your upper body forward and off the ground. Be sure to keep your abs tight and your lower back flat as you raise your chest and shoulders off the ground. This exercise does not require that you come all the way into a sitting position. In fact, you should be off the floor only about four inches, just enough for your shoulder blades to come up off the floor.
Pro Tip: Don’t use a “bouncing” motion by relaying on your body weight to get you into the upwards or downwards motion. Keep a nice slow pace so your core is engaged the entire time.
Pro Tip: Don’t come too far off the ground when you crunch. An exaggerated high crunch takes the tension off of your abdominis muscles and puts the intensity onto the hip flexors instead.
- On the way down, keep your abs engaged and slowly come down into a starting position.
Pro Tip: The way down is the second half of your crunch, so don’t cheat yourself by relaxing too soon.
- Repeat for 10 reps for 3 sets.
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