Time: 15 minutes
Equipment: Mat, resistance band, dumbbell
Good for: Total body, cardio
Instructions: For this workout, two moves are paired in a superset. For each move, perform as many reps as possible in 30 seconds. Then do the same for the next move. Once you’ve completed both moves of the superset, repeat three times. Then, continue this pattern of effort for the next superset of moves, until you’ve completed all six moves.
Here’s how it breaks down:
- Banded Glute Bridge (30 seconds) + Bear Plank (30 seconds): Repeat 3 times
- Dead Bug (30 seconds) + Bird Dog (30 seconds): Repeat 3 times
- Hollow Hold With Single-Arm Fly (30 seconds) + Side Plank (30 seconds): Repeat 3 times
Melody Davi uses this foundational core workout with her clients who want to transform and strengthen their core, and it’s especially great after having a baby. Complete this core workout two to three times a week for the best results.
Superset 1
Banded Glute Bridge
How to: Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt. Wrap a resistance band around your thighs. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling. Hold the position for two seconds before lowering to start. That’s one rep. Complete as many reps as you can in 30 seconds, then immediately go to the next move.
Bear Plank
How to: Start in tabletop position, your wrists under your shoulders and your neck aligned with your spine, and raise your hips slightly to lift your knees off the floor. For an added challenge, while keeping your core tight and hips level, lift your left hand up to touch your right shoulder. Reverse the movement to return to start, then repeat on the other side. That’s one rep. Complete as many reps as you can in 30 seconds, then immediately go to the next move.
Superset 2
Dead Bug
How to: Lie faceup on floor with your arms and legs in the air, knees bent 90 degrees. Maintaining contact between low back and floor, brace your core, then slowly and simultaneously lower your right leg until your heel nearly touches floor and your left arm until your hand nearly touches floor overhead. Pause, then return to start and repeat on the opposite side. That’s one rep. Complete as many reps as you can in 30 seconds, then immediately go to the next move.
Bird Dog
How to: Get on all fours, with your hands stacked directly under your shoulders. Keeping your torso still and core engaged, extend your right arm out in front of you, and your left leg straight behind you. Lower your leg and arm down, then repeat on the opposite side. That’s one rep. Complete as many reps as you can in 30 seconds, then immediately go to the next move.
Superset 3
Hollow Hold With Single-Arm Fly
How to: Lie on your back on a mat, and hold a single dumbbell in your right hand. Lift your legs and bend your knees, so they form a 90-degree angle. Or, you can extend your legs out straight, forming a 45-degree angle with the ground. While maintaining this position, slowly bring your right arm out to the side until it’s nearly parallel with the ground. Then bring it back to center. That’s one rep. Complete as many reps as you can in 30 seconds, then immediately go to the next move. (Note: In the second round, complete all reps with your left arm. In the final round, alternate arms.)
Side Plank
How to: Lie on your right side with your legs straight and stacked on top of one another. Lift your hips up as high as you can go, making sure your weight is resting on your right forearm and the outside edge of your right foot. Your elbow should be directly beneath your shoulder. Hold for 30 seconds, then immediately go to the next move. (Note: In the second round, complete on your left side. In the final round, hold a forearm plank.)
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