Barrecore bootcamp week two: a workout that whittles the waist

An abs workout to strengthen your core, firm up obliques and target your waist
Daniel Hambury/@stellapicsltd
8 October 2018

You’ll need a resistance band, and some light hand weights.

1. Modified Roundback — turned out legs

Prop yourself up on your forearms, drawing the shoulders away from your ears. Tuck the pelvis and lift the legs in to table top. Perform 20 tucks with a long hold and 20 quicker tucks. Repeat this with one leg slightly lowered and then switch sides. Finish by extending the legs as long and as low as possible (no lower than eyeline) and hold for 20 seconds. Really focus on the deep tuck in this position and avoid arching the lower back through the whole set.

2. Midback curl — parallel legs with long Thera band around thighs

Daniel Hambury/@stellapicsltd

Secure a long band around your thighs and lay down. Take a hold behind the thighs and lift your head, neck and shoulders off the floor. Keep resistance in the band around one thigh as you extend one leg long. Keep switching legs, pressing the band in to the thigh and the torso lifted. Repeat for 60 seconds.

3. Forearm Side plank with light weight in top hand

Daniel Hambury/@stellapicsltd

Prop yourself up on your forearm, facing the side. Extend the top arm up with a light weight and lift the hips off the floor. Wrap the top arm under the waist line and reach back to the ceiling 10 times.

Pulse the hips up 10 times. Repeat this for 60 seconds each side.

4. High Curl — parallel legs

Daniel Hambury/@stellapicsltd

Sit up with feet opposite your hips, hands around the back of the thighs. Tuck the pelvis, and roll through the spine until your shoulders are 1 inch above your knees. Tuck the pelvis for

30 seconds and then take tiny drop and lifts for another 30 seconds. Release your hands and lift and lower them for another 30 seconds. Keep the arms high and take little drops down for the last 30 seconds.

Repeat this sequence twice.

Gemma Bass-Williams is a Barrecore Academy Trainer, barrecorre.co.uk

Follow Gemma on Instagram @gemmabasswilliams1

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