23 Jan Mini Ab workout with soccer freestyle pro Indi Cowie
Mini Ab Workout with soccer freestyle pro Indi Cowie
I shared some of my favorite mini ab workout and core exercises with soccer freestyle pro Indi Cowie. As we know, our core is important for ANY workout. Including freestyle soccer. So although I’m FAR FROM a soccer expert, I wanted to walk through some important CORE exercises and different variations of them. The best part about these core ab exercises is that there is no magic number, there is no required time…it’s all about what is intense for YOU.
Plank
A lot of people don’t do planks the correct way. Many of us hold it too low and create a big curve in our backs, which is NOT good for our lower backs. To properly do a plank you wan to take it up and really exaggerate the crunch of your abs while tucking in and squeezing your glutes.
Plank Variation One
From the plank position, walk up to one hand at a time, and then walk back down to your forearms while engaging your core. You will notice that this really activates your core. Do a couple on one side, and then reverse to lead with the other side.
Plank Variation Two
From the pushup plank position, rock back and forth on your toes while keeping your core engaged. It will burn in no time.
Side Plank
When you are doing a side plank you are working your back and obliques, too! Either start with both feet parallel to the floor, one on top of the other, or if that’s too hard you can bend one knee for a modified version. Lift on one forearm, with the other hand on your hip.
Side Plank Variation One
From the standard side plank, raise your top arm and your top leg. Hold it for as long as you can and feel the burn!
Side Plank Variation Two
From the side plank variation one, take that top arm that is extended up in the air and instead of bringing it back to your side, tuck it under your body like you’re threading a needle.
Once you do these on one side, make sure to switch to the other!
Ab Shimmies
Laying flat on your back, bend your knees with your feet flat on the ground. Raise your glutes, and while keeping them engaged, contract your core and shimmy side to side. It’s like you’re reaching toward your toes one side at a time in a semi-quick motion. If you don’t like your glutes up, you can do it with your glutes down on the floor.
Pushup Plank Knee Tucks
From the pushup plank position, engage your core and bring one knee up to the opposite wrist. Slowly and controlled. Then switch sides. You will feel this in your whole body. If you want, you can take it down to your forearms and try the same motion from there.
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