Today’s workout is all about the core! I went through this workout twice, but it can be repeated up to 3X. This was also Jesse’s ab challenge workout for the day. I have been sticking to my “no sweets” challenge.
The past few days there have been sweets everywhere I go! I did notice that the only time I am truly tempted is when I am already hungry. As long as I stick to eating every few hours saying no isn’t as challenging as it is when I am hungry and someone offers me a cupcake. 🙂
I am going to finish up my workout tonight with some light walking on the treadmill. I have a new book downloaded on my kindle, and I love to read while I walk. I am still sore from the Power Yoga Sun Salutation workout, and I want to get some of that lactic acid out of my body.
Enjoy the workout!
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
1. Extended Scissor Kicks
2. Side Scissor
3. Temple Tap
4. Hip Drop (right)
5. Hip Drop (left)
6. Angel Abs
7. Kick Ups
8. Camel Circle
9 thoughts on “Bikini Ready Core Workout”
cant wait to try this workout out! 🙂
Hi Melissa, could you explain which muscles Kick ups and Camel/c working on, please?
Sorry, forgot to to ask. Do you have exercises to strengthen the upper back, to correct hunching and make upper back stronger?
thanks again M.
Hey Michelle. You want to target the romboids, trapezius and lats. What you are referring to often happens to yogi’s as there is a lot of “pushing” in yoga and no “pulling”. The chest gets strong and “tightens up” and pulls the shoulders forward. You basically want to do exercises that pull your shoulder blades together (romboids and traps) and together-and-downwards (lats)
Some exercises to consider: cable rows; bent over rows with barbell or dumbbells; t-bar rows; hanging rows (put your feet up on a box, hang from a bar so you body is parallel to the floor (easy) or your feet are level with your hands (harder) and pull your torso up to the bar) – use a squat rack at the gym; chin ups and pull ups (use a box under the bar to stand on and help you if you arent strong enough, or get those big elastic bands to connect to the bar and around one foot). “pulling” exercises need some equipment for obvious reasons. Ah! You can also start out using a door frame! Stand right up against the frame with your toes and tummy touching it; hold the edges of the frame at shoulder height and lean back until your arms are straight (with your body in a straight line, dont bend at the hips, think plank) then pull yourself up to the doorframe again. 2 secs out, 2 secs back – one rep. Work up to 3 sets of 20. Then find something to put your body more at an angle until you work up to chin ups and hanging rows.
I just discovered your amazing website! I actually had purchased a $400 training package for bikini prep over the weekend, but I just canceled my order to use your training instead. You look incredible! I have worked out at home since 2001, and am also a runner. I didn’t think I could get contest ready results at home, but I am obviously wrong. I am starting to train with you today! Thank you for sharing!
Thanks Melissa for another awesome core workout! Getting ready to do it!! Following your no sweets challenge as well too still and feelings loads better!! Thanks again for being so motivating!! I just ran my first 3 miles this past weekend on Saturday and threw in some sprints too..it was tough but a great challenge and u for sure inspired me to go out and do it!! 🙂
Good grief, that looks evil! But I am so trying it on my next ab day. Thank you so much for sharing all these awesome videos.
How much did you run during your bikini contest prep? Just curious. I’m only day three of your training, and I’m loving it!
I don’t think there are nay quick fixes to achieving the type of body you want. Most people have one area of their body that they want to tone up a little more for aesthetic reasons. I am not a fan of men or women looking skinny. However I do think that people should be fit.
Keeping your muscles strong helps you to perform better in every activity that you do. Whether you are a mother who needs to lift a thirty pound child every now and again, or a teenage boy who swims competitively. We all do our best when we work out regularly. Thanks for sharing these inspiring tips.