week three: bonus abs
complete 2-3 rounds.
side plank hip dips. complete 20 reps, l-r.
Lie on your left side propped up on your left elbow and forearm, shoulders stacked over your elbow, legs stacked on top of each other. Raise your hips so that your body forms a straight line from head to heels. This is the starting position. Keeping your core braced and your glutes engaged, slowly lower your left hip toward the floor. Reverse the move, returning to side plank position. Repeat for reps, then switch sides, performing equal reps on each.
spider crunches. complete 15-20 reps, l-r.
To get started, getf into the same position as you would to do push-ups – lying down and supporting your weight with your hands. Lift your right foot and bring your knee toward your right elbow, crunching at your side and replace your foot back on the ground. Repeat on the left side.
dumbbell toe touches. Complete 15-20 reps.
Lying flat on your back, holding one dumbbell with both hands or a medicine ball, lift your legs to 90 degrees. Reach up using the weight to reach for your toes, lifting your shoulder blades up off the ground and crunching as you move. Return the starting position and repeat.