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When I really think about pulling my belly button in towards my spine and tightening the whole front of my body - I can feel the difference, compared to those days when I just go through the motions.
My self talk goes like this, "It's only 12 minutes! Suck it in and suck it up and work as hard as you can the whole time!!"
You know, sometimes self talk is just necessary.
1. Crunches: knees bent, finger tips are a light touch behind the ears, crunch up lifting head and shoulder blades off the floor
2. Push ups: hands more than shoulder width apart, do as many on your toes as possible then drop to your knees if needed to complete the time
3. Hover or elbow plank: forearms on the floor, elbows under shoulders, on your toes with hips lifted and belly up and in, straight line from heels to the top of your head, no piking no sagging
4. Side hover or elbow side plank - right: resting on right elbow and the edge of your right shoe, ankles, knees, hips stacked, lift hips to make straight line from outside ankle bone to shoulder, left arm reaching up to ceiling.
5. Side hover or elbow side plank - left: resting on left elbow and the edge of your left shoe, ankles, knees, hips stacked, lift hips to make straight line from outside ankle bone to shoulder, right arm reaching up to ceiling.
6. Bridge lifts, knees squeezing together: lie on back , knees bent and feet hips width apart, squeeze bum and lift hips off the floor, then squeeze inner thighs together and keep hips lifted the whole time, belly in.
7. Full sit ups: on back, knees bent, arms crossed over chest, sit up until elbows can touch thighs, then back down, repeat
8. Push ups: hands more than shoulder width apart, do as many on your toes as possible then drop to your knees if needed to complete the time
9. Full plank: hands on the floor directly under shoulders, on your toes with hips lifted and belly up and in, straight line from your heels to the top of your head, no piking no sagging
10. Triceps push ups - right: lie on your right side, hips, knees, ankles stacked, body in long straight line, arm on the floor (right) wrapped around rib cage, left hand on the floor just in from of shoulder, press left hand into floor and lift upper body up off the floor then lower, look straight ahead not toward ceiling
11. Triceps push ups - left: lie on your left side, hips, knees, ankles stacked, body in long straight line, arm on the floor (left) wrapped around rib cage, right hand on the floor just in from of shoulder, press right hand into floor and lift upper body up then lower, look straight ahead not toward ceiling
12. Hover or elbow plank: forearms on the floor, elbows under shoulders, on your toes with hips lifted and belly up and in, straight line from your heels to the top of your head, no piking no sagging