Show The Muscles of Your Core A Little Love With The Boot Camp Core Workout

This boot camp core workout works a lot more than just the muscles of your six pack abs.  You will work all of the major muscles in your midsection – some that you didn’t even know you had.

You will work your abs, no doubt.  But you will also get your obliques, lower back, hips, and even little stabilizer muscles into the act.  If you are new to these exercises, particularly the stabilization exercises, you are in for a treat.

When you add this boot camp core workout to the end of a hard-hitting hour-long boot camp workout, make sure you focus on form.  If you are in a group, help your buddy out.  Call attention to his or her bad form.  For example when you start off in the plank position, remember that the correct position is a straight line from the back of the head, to the shoulders, to the butt, to the heels. 

If their butt is in the air, which is the tendency when you are tired, tell them to get that thing down.  If you are by yourself, get your butt down!

The Workout:

• Plank for 15 seconds.  This is the normal straight arm pushup position.
• Raise the right arm straight up to a vertical position (side plank) for 15 seconds.
• Raise the right leg so you are doing a side plank with only your left hand and left foot in contact with the ground.  Hold for 10 or 15 seconds.
• Go back to a plank for 15 seconds.
• Raise the left arm to a vertical position for 15 seconds.
• Raise the left leg so you are in a side plank with only your right hand and right foot in contact with the ground.  Hold for 10 or 15 seconds.
• Regular plank for 15 seconds.
• Elbows.  Drop to your elbows and hold for 15 seconds.
• Extend your right arm out in front of you.  Hold for 15 seconds.
• Leaving your arm out, raise your left leg off the ground 6 inches and hold for 15 seconds.
• Back to your elbows with both feet on the ground for 15 seconds.
• Extend your left arm out in front of you and hold for 15 seconds.
• Raise your right leg off the ground 6 inches and hold for 15 seconds.
• Back to your elbows and both feet on the ground for 15 seconds.
• Plank Twist  x10. From the elbow plank position, keep both elbows and both feet on the ground and lower the right hip toward the ground.  Return to the starting position and lower your left hip toward the ground.
• Flip over onto your back.  Bicycle x20 (each side).
• Russian twist x20
• Superman 30 seconds.

That’s 5 minutes of solid boot camp core workout toughness.  If you still have time at the end of your workout, by all means, rinse and repeat!