Workouts - Core

300 Ab Workout

by Katie Proctor

Get a bikini ready core with this Beach Towel 300 Ab Workout! This is the perfect addition to any workout or even challenging on its own!

Get a bikini ready core with this Beach Towel 300 Ab Workout! This is the perfect addition to any workout or even challenging on its own!

Equipment Needed: Large towel

Warm Up: 10 minute walk or jog

Description: Complete 10 repetitions of each exercise. Do the circuit 3 rounds for a total of 300 reps!

In + Out + Over + Under

  1. Start in a seated position, legs slightly bent in front of you, lifted off the ground; holding the rolled towel with arms extended in front of your body at your chest.
  2. With your core engaged, pull your knees towards your chest as you reach your arms out, looping the towel under your bent legs.
  3. Then lengthen through your torso and recline slightly, extending your legs back to a straight position. Trying to create a V-shape with your torso and legs.
  4. Reverse this motion again pulling your knees towards your chest as you loop the towel out from under your legs and return to the starting position.
  5. That is one rep, repeat for 10 reps.

Overhead Twisting Crunch

  1. Start in a seated position, legs bent in front of you, feet on the ground; holding the rolled towel with arms extended overhead, back on the ground.
  2. With your core engaged, perform a sit up, rolling your back off the ground, pulling your chest up towards your knees.
  3. As you reach the top of your sit up, with arms straight overhead holding the towel, twist your torso and arms to the right.
  4. Return to the starting position and alternating twisting your torso and arms to the right and left at the top of each sit up.
  5. Repeat for 10 reps.

Boat Pose Towel Taps

  1. Start in a seated position, legs slightly bent in front of you, lifted off the ground; holding the rolled towel with arms extended in front of your body at your chest.
  2. With your core engaged, lengthen through your torso and recline slightly, avoiding any rounding of your back.
  3. Try to create a V-shape with your torso and legs.
  4. Engage your core and reach the towel towards your toes, performing small, micro-toe taps with the towel while maintaining that V-shape with your body.
  5. Repeat for 10 reps.

Reverse Crunch  

  1. Start in a seated position, legs slightly bent in front of you, lifted off the ground; holding the rolled towel with arms extended in front of your body at your chest.
  2. With your core engaged, lengthen through your torso and recline slightly, avoiding any rounding of your back.
  3. While holding this isometric position, pull your knees towards your chest then kick them straight back out in front of you.
  4. Repeat for 10 reps.

Towel Leg Climb

  1. Lie flat on your back with one leg straight up in the air. The other leg will be straight out on the ground or slightly lifted off the ground.
  2. Wrap the towel around the bottom of your foot that is straight in the air.
  3. With your core engaged, walk your hands up the towel towards the top of your foot. Then walk your hands back down.
  4. That is one rep; repeat for 10 reps listed then switch legs for second set.

Total Body Crunch

  1. Lying on your back, extend your legs in front of you and hands overhead holding the towel.
  2. Engage your core and pull your legs, as straight as you can, towards your chest while driving the arms and towel to meet your knees/shins.
  3. Try to draw the forehead towards the knees for a complete crunch position. Reaching high enough to pull the shoulder blades off the floor.
  4. Slowly lower the entire body back to starting position.
  5. That is one rep, repeat for 10 reps.

Towel Roll

  1. Lie on back with knees bent. Hold a rolled towel, arms shoulder-width apart and raised above chest.
  2. Roll body up one vertebra at a time to create a 45 degree “V” with your torso.
  3. Hold back at a 45-degree angle for two counts.
  4. Repeat for 10 reps.

Towel Toe Taps

  1. Lie on your back, faceup with your knees and hips bent 90 degrees, toes pointed.
  2. Place the towel under the small, low of your back.
  3. Extend your arms at your sides, pressing your low back firmly into the towel.
  4. Take a deep breath in, and as you exhale, brace your abs in tight, pressing your lower back against the towel as you tap one toe down towards the ground. Each side is one rep.
  5. Repeat for 10 reps.

Towel In + Out

  1. Lie on your back, faceup with your knees and hips bent 90 degrees, toes pointed.
  2. Place the towel under the small, low of your back.
  3. Extend your arms at your sides, pressing your low back firmly into the towel.
  4. Take a deep breath in, and as you exhale, brace your abs in tight, pressing your lower back against the towel as you extend both legs out away from the body {almost as if you are poking someone with your toes}.
  5. Return to your starting position and repeat this movement for 10 reps.

Towel Leg Drops

  1. Raise both legs toward the ceiling.
  2. Engage your core (slowly lower your legs until they’re about four inches above the floor (or as low as you can go without lifting the small of your back).
  3. Keep your back pressed on the floor and bring your legs back up.
  4. Continue to raise and lower both legs together 10 reps.

Repeat circuit two more times to get killer abs!

Originally seen on Ambitious Kitchen.

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