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Barre Cardio Abs

You don’t need a barre for the workout! Low-impact, highly efficient moves to boost your cardiorespiratory fitness and tone your waistline! This fun workout comes for our Barre Sport series. Try it. Your core will love you back!

Ab Wheel: 60 seconds

Stand with your feet about 2 feet apart, slightly wider than shoulder width, and bend your knees so you are squatting slightly. Touch your hands to your shoulders and lift your elbows up. Keeping your chest facing forward, lean to the left and straighten your arms, reaching your right hand toward the ceiling, and your left hand toward the floor. As you lean and straighten your arms, straighten your right leg to the side and tap your toe on the floor. Return to the starting position and repeat by leaning to the right side. Continue to reach and tap while keeping your abs tight and torso facing forward.

 

Plie with obliques: 60 seconds right

Stand with your feet about 2 to feet apart and bend your knees so you are in a deep squat (or plie!). Hold a small hand weight in both hand and bend your arms so the weights are near your ears. Keeping your abs facing forward, lean to the right, brining your right elbow down toward your knee. Straighten your arms, bringing the weight in your right hand toward the floor and the weight in your left hand up toward the ceiling. Look up toward your left hand as you straighten your arms but be sure to keep your torso facing forward! Bend your arms, bringing the weights back to your ears and then straighten your torso back to the starting position. Repeat, leaning to the right each time for 60 seconds.

Plie with obliques: 60 seconds left side

Stand with your feet about 2 to feet apart and bend your knees so you are in a deep squat (or plie!). Hold a small hand weight in both hand and bend your arms so the weights are near your ears. Keeping your abs facing forward, lean to the left, brining your left elbow down toward your knee. Straighten your arms, bringing the weight in your left hand toward the floor and the weight in your right hand up toward the ceiling. Look up toward your right hand as you straighten your arms but be sure to keep your torso facing forward! Bend your arms, bringing the weights back to your ears and then straighten your torso back to the starting position. Repeat, leaning to the right each time for 60 seconds.

Ab Run: 30 seconds

Sit on a mat with your knees slightly bent, toes touching the mat. Lean back, engaging your lower abs, so that your torso is straight and at a 45 degree angle with the ground. Hold a small hand weight in each hand. Keeping your back straight, twist your torso to the left while you raise your left knee upward, bringing your right elbow toward your left knee. Lower your leg back down so your toes are again touching the floor and lean back so you are again in the starting position. Then, twist toward the opposite side, bringing your right knee up and left elbow toward your right knee. Return to the starting position again. Repeat for 30 seconds and keep your abs tight and engaged throughout the motions.

Lateral Raise to ballet arms: 60 seconds alternating sides

Stand with your feet shoulder width apart, arms outstretched to each side and a small hand weight in each hand. Bring your right hand up over your head, reaching toward the left as you simultaneously reach your left hand down and toward your right hip. Lean your torso slightly toward the left as you reach. Bring your arms back to the starting position as you stand up. Repeat the exercise for 60 seconds and then start again, reaching toward the right side instead.

Cross Body Core: 30 seconds each side

Stand with your feet shoulder width apart. Grab two small hand weights and hold them together, using both hands, over your left shoulder. Lift your right knee upward as you bring the weights down, making a “chopping” motion, and shift your weight over to your left leg. Bring the weights back up over your shoulder as you lower your leg back down. Repeat for 30 seconds and then switch sides, holding the weights in the opposite hand and lifting your opposite leg.

Dead Bug Challenge: 30 seconds each side

Lay with your back flat on a mat, bend your knees and lift your feet off the mat. Your legs should be at a 90 degree angle with your feet parallel to the floor. Hold a small hand weight in each hand and bring your arms straight up in front of you. Slowly lower your right foot, keeping your abs engages and spine pressed into the floor as you tap your foot on the ground. As you lower your foot, lower your left arm, keeping it straight, until the weight almost touches the mat above you head. Bring your arm and leg back up to the starting position and then repeat for 30 seconds.

*Modification: to modify only use your legs, especially if you feel it in your back and not your abs.

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