DOLCE LIFESTYLE:
4 Killer Core Moves
by Samantha Coogan, MS, RDN, LD
Leg Drop
Raise legs upwards and inhale to tighten the abs. Then breathe out and lower the legs slowly. When legs are about to touch the floor, pause and inhale. Exhale again and raise legs to starting position. Repeat for 3 sets of 10.
Flutter Kicks
Lift both the legs upwards and keep them perpendicular to the floor. Lift your head and shoulders off the floor and place both hands just above your butt. Lower one leg until it is a few inches above floor level and bring back up, immediately switch legs and repeat the steps. Repeat for 2 sets of 50 total (each time one leg moves counts as a rep).
Russian Twists
Sit with butt and legs flat on the floor. Grab a reasonable sized kettlebell. Hold the kettlebell by the horns with the bell facing down. Bend knees slightly, or raise off the floor to make it more challenging. Twist your torso to one side and touch the kettlebell to the floor. Now twist to the other side. Repeat for 4 sets of 20.
Hanging Leg Raise/L-Sit
While hanging from a bar, keep hands shoulder-width apart. Flex your buttocks and keep your back straight. Then slowly raise the legs until they become parallel to the floor. Then lower the legs slowly. (For more advanced athletes, hold the leg position parallel to the floor rather than lowering them and/or mix in both movements). Repeat for 3 sets of 5 or for 3 sets of 30 second holds. *You can also try this move at the top of rings or dip bars. You’ll engage the triceps/scapula/traps this way because now you are engaged in a pushing, rather than pulling movement with the arms.
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