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Grab a couple paper plates and get ready to WORK your core. This is a short, effective workout targeting your belly, back, obliques, and shoulders. If you are working out on carpet, you will need two cheap paper plates (not the styrofoam kind - they don't have enough "slip" to make the moves challenging). If you are working out on tile or wood, you will need two wash cloths, folded into quarters.
Set your interval timer or app for 12 rounds of 50 seconds of work followed by 10 seconds of rest. There are 12 exercises; 1 for each 50 second working phase.
Working position is a full plank: push up position with hands on floor directly under shoulders, toes on paper plates (or wash cloths if on wood/tile), make a long, strong, straight line from the back of your heels to the top of your head. No piking - no sagging. (Though if you get tired, piking will at least engage your abs while sagging will just put pressure on your low back.)
Resting position is on hands and knees. Sit back on knees and circle your shoulders if necessary. Try to keep your toes on the plates during the resting position so you can quickly move right back into plank work without re-positioning the plates each time.
If you can't keep good form through the entire 50 second working phase, then drop to your knees and rest. This is a KILLER series. Just rest as needed and then continue. Quality over quantity. Each move is about technique, not speed. Concentrate on pulling your belly button up and in the whole time -- as if someone is measuring your waist with a tape measure and you want the smallest number possible. Slow deliberate moves with tight abs will get better results than extra reps.
Don't say I didn't warn you...
1. Plank: just hold and breath through a perfect plank position, focus on pulling the belly up and in and keeping your neck in neutral alignment
2. Plank with pike: pull your knees up towards your chest into a pike position allowing the plates to slide with your feet. When returning to plank, make a deliberate stop into that perfect straight-line plank without sagging thru the hips. Repeat.
3. Plank with inverted V pike: just like the pike except when you extend your legs back into the full plank, make them wide like an inverted V. Repeat.
4. Plank with around the world: similar to pike again, but this time after you pull your knees up towards your chest, sweep your feet out and away in opposite directions to circle back to your full plank position. Repeat.
5. Plank with reverse around the world: similar to the regular around the world, this time your feet start in extended plank, then sweep out and away, up and around to circle your knees towards your chest, then extend back to plank position. Repeat.
6. Plank- this is a rest, because the around the worlds hurt so much... again just breath and pull the belly up and in. You're half way done.
7. Plank with matching knee to elbow: from full plank, slide one foot in at a time as if trying to touch your knee to its matching elbow, alternate feet. Repeat.
8. Plank with push thru: from full plank, pull one knee in towards chest and then push that foot thru to the opposite side between your hand and extended foot. You will turn your hips and reach with that foot, then pull it back thru and change sides. Repeat, alternating sides each time.
9. Plank with opposite knee to elbow: from full plank, slide one foot in at a time as if trying to touch your knee to its opposite elbow, alternate feet. Repeat.
10. Plank with right leg side slips: from full plank, slide right foot straight out to the side about 12-18 inches, then right back in again. Repeat on right side only.
11. Plank with left leg side slips: from full plank, slide left foot straight out to the side about 12-18 inches, then right back in again. Repeat on left side only.
12. Plank with pike: pull your knees towards your chest into a pike position allowing the plates to slide with your feet. When returning to plank, make a deliberate stop into that perfect straight line without sagging thru the hips. Repeat.
12 minutes - done!
If any moves sound confusing, let me know and I will try to clarify. How'd you do?