FLUTTER-UP
This exercise adds a flutter kick to the V-up, which increases the demand on the stabilizing muscles of the core. The flutter-up is a guaranteed core killer that will get results.
progression
| LEVEL 1: | Bicycle Crunch | |
| LEVEL 2: | Double-Cross Reach | |
| LEVEL 3: | Flutter-Up |
Lie on your back with arms and legs straight and hands behind your head.
Flutter the legs as if treading water while simultaneously lifting the legs and torso until your body forms the shape of a V.
Continue to flutter kick the legs as you slowly lower your torso back to the mat.
IN-AND-OUT ABS
In-and-out abs combines the core work of the classic plank with a dynamic tuck that challenges the thighs and hips and engages stabilizing muscles.
progression
| LEVEL 1: | Plank | |
| LEVEL 2: | In-and-Out Abs | |
| LEVEL 3: | Sprinter Sit-Up |
Begin in a plank position, with hands slightly wider than shoulder width apart. Your body should form a straight line from ankles to head.
Jump in, tucking both knees under your body and landing on your toes with your legs bent at 90 degrees.
Jump back to the starting position, engaging the core for stability. Repeat.