Day 19 - 21 Day Workout

Follow the intermediate warmup routine before starting on the Intermediate Core Workout.

This is a five-minute core workout that's going to work every single muscle in your core complex.

Standing Oblique Crunch

Starting with one leg out to the side, take your arms come up overhead.

Lift the other leg and crunch to the middle, working on your balance, and really challenging your obliques.

If you're a beginner, just tap your foot down to the floor.

When you're ready to try really challenging your balance, you can go ahead keep your foot off the ground.

Do about 20 repetitions, and switch sides.

Remember to breathe whenever you're doing a core workout.

Focus on breathing.

Inhale on the way down, and exhale when you lift your knee.

Plank crunch

Take it down to the floor for a plank crunch.

Get into a plank position, wrists directly beneath your shoulders.

Lift up one arm and the opposite leg, and then crunch to the middle, bringing your elbow to your knee.

Crunch to the middle, and extend out working on your balance.

If you're a beginner, it's okay to keep one knee on the floor and be conscious to keep your eyes looking just in front so that you're really taking care of your spine.

Keep it going.

Get back into plank, and repeat with the opposite arm up this time and opposite leg.

This really challenges your entire body, working your glutes, your core, and really working cross body with your obliques.

Superman pose

Take it all the way down to the floor.

Whenever you work your core, it's important that you turn over and work the back.

Extend the arms out front in a Superman pose.

Take a deep breath.

Lift your arms and legs up off the floor.

Hold, and lower.

Second time through, lift up, extend your arms and your legs to the side.

Repeat, alternating extensions straight and to the side.

This exercise is great for working the muscles in your lower back.

If you're a beginner, keep your arms to the side and don't lift as high, but you're really still working these great lower back muscles.

Boat tucks

Come into a seated position.

With both legs up and arms out, tuck in, grabbing your knees with your hands, and extend back out.

If you're a beginner, keep your hands on the floor.

Control your core, point your toes.

You should really feel these work in those six-pack muscles.

Beast position

For the final move, get into a beast position on all fours, up on your toes, and hands down.

Lift one arm up, bring your leg through, and come back to the middle.

Repeat on the other side.

Arm up, leg through, back to the middle.

While you're doing this make sure your eyes are following your foot and you're pivoting through kicking it forward really challenging your core.

By now, you've worked your rectus abdominal muscles, which are your six-pack muscles.

You've worked the muscles at the side, your obliques, and the ones that help you keep a flat tummy, your transverse abdominals.

You just got a great workout.

Great job.

You've made it through the core workout!