Women’s Advanced Plan / Day 19 of 30
Day 19 – Deep Core
Preview the movements in order, from warm-up to cool-down.
The video could not load. Try again, or use the technique cues below.
Waist Pinchers LeftExercise demonstration
Technique cues
- Stand tall and lift your left arm up, then crunch your left elbow and left knee toward your left hip, creating a strong squeeze through your side waist
- Feel the obliques working as you train your balance
10 movements
5 min active / ~7 min with rests
- Technique for Waist Pinchers Left
- Technique for Waist Pinchers Right
- Technique for Plank Hand to Foot Touch
- Technique for Sitting Ab Crunch
- Technique for Plank Up-Downs Harder
- Technique for Feet-Elevated Seated Core Twists
- Technique for Seated Core Reach Back
- Technique for Plank Shoulder Taps Harder
- Technique for Lying Spinal Twist Stretch Left
- Technique for Lying Spinal Twist Stretch Right
19 movements
10 min active / ~14 min with rests
- Technique for Waist Pinchers Left
- Technique for Waist Pinchers Right
- Technique for Butt Kicks
- Technique for Plank Hand to Foot Touch
- Technique for Sitting Ab Crunch
- Technique for Plank Up-Downs Harder
- Technique for Superwoman Hold
- Technique for Push Up with Forward Arm Reach
- Technique for Lying Toe Touches
- Technique for Knee Push Ups
- Technique for Feet-Elevated Seated Core Twists
- Technique for Seated Core Reach Back
- Technique for Elbow Supported Knee Trucks
- Technique for Plank Shoulder Taps Harder
- Technique for Forearm Plank Rocks
- Technique for Seated Twist with Arm Opening
- Technique for Lying Spinal Twist Stretch Left
- Technique for Lying Spinal Twist Stretch Right
- Technique for Lateral Knee Drops
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.