30+ Core & Abs Workouts You Can Do Before Your Wedding Day
Here are my absolute favorite core + abs workouts that I used to customize my destination wedding workout plan.
Mix them up to have fun creating your own workout plan!
*Note:
The object is to KILL the workouts for 45 minutes to an hour - AND complete 30 minutes of Cardio - preferably before the workout so your blood is pumping!
HAVE FUN!
POSITION
MAKE SURE SHOULDERS ARE BACK, CHEST OUT, CHIN UP & ABS TIGHT!
CARDIO
Your choice
30-minute Warmup
WARMUP
Start with 25 Regular Crunches
WORKOUT
COMPLETE 45 MINUTES OF ANY ASSORTMENT OF THE FOLLOWING:
CORE DAY WORKOUTS
Bicycles
Get into bicycle position - on your back, legs up & bent in tabletop
Press each leg outwards while alternating your elbows touching your knees
1 rotation = 1 count
25 counts
Kneeling Medicine Ball Chops
Come into a tall kneeling position, squeezing your glutes.
Hold a medicine ball down by your right hip, then lift it across and up over your left shoulder.
25 counts each side
Resistance Band Bicycle Presses
Flip onto your back in a tabletop position and wrap the resistance band around your feet. Rest back with your hands behind your head, elbows out.
Begin to reach each elbow toward the opposite knee, extending the other leg out and alternating in bicycle style. Press the band to push your feet away from you.
R to L = 1 count...25 counts
Resistance Band Plank Jacks
Come into a straight-arm plank position, hands below your shoulders and a resistance band wrapped around your ankles.
Bring the feet closer together, then jump out to a wide stance and back in again.
25 counts
Side Plank Leg Lifts
Come into a side plank position with one arm straight underneath your shoulder, the other on your top hip, legs straight and feet stacked.
Lift your top leg slowly up and down.
25 counts on each side
Standing Leg Raises
Freestyle for 5 minutes.
Weighted Core Rotation Machine
Crunch til burnout.
4 sets
Twisting Back Extensions
Adjust the machine so that your·feet are firmly hooked under the footpads. Position your lower body across the large pad provided for this purpose. Slowly bend at the waist until the upper body is at 90 degrees to the lower body. Extend to the starting position and stretch upward just slightly so that the back is in hyperextension. Twist right & Left.
Freestyle for 5 minutes.
Hold the Worlds
Sitting on the floor or on a bench holding your arms open as if your were "holding the world” lean back and bend your legs while lifting. Engage core and hold for 30 seconds. Repeat holding ball.
Freestyle for 5 minutes.
Exercise Ball Pass
Lie flat on your back and hold an exercise ball straight over your head on the floor. Crunch up and pass the pall to your feet, flatten out then crunch up and pass it back to your hands.
Every pass = 1 rep. 4 sets of 20 reps.
Russian Twists
You may place your heels on the floor if these are too difficult.
Complete 3 sets of 10 reps (double count).
Weighted Leg raises
3 sets of 15
Weighted Scissor Kicks
10 L side, 10 R side
Weighted Crunch Machine
Crunch til burnout.
4 sets
V-Ups
3 sets of 12
CORE CIRCUITS
Use these or create your own abs and core destination wedding workout plan!
CIRCUIT 1
Repeat 2x’s
25 Regular Crunches
12 Bicycles (4 count = 1)
15 Scissor Kicks (4 count = 1)
25 Straight Leg/Laying Down Crunches
10 V-Ups
CIRCUIT 2
25 Regular Crunches
12 Side Crunches (L & R)
15 Scissor Kicks (4 count = 1)
25 Straight Leg/Laying Down Sit Ups
10 V-Ups
CIRCUIT 3
Rest after each completed round, not between exercises! 4 total rounds.
• Feet flat crunches- 10 reps
• Feet at 90° crunches- 10 reps
• Feet straight up crunches - 10 reps
• L Side crunches - 10 reps
• R Side crunches - 10 reps
CIRCUIT 4
Complete all of one before moving onto the next exercise.
• 4-way V-ups- Feet apart, right foot, left foot, feet together = 1 rep. 3 sets of 5 reps.
• Leg raises x Half windshield wipers- 12 leg raises, 10 R side wipers, 10 L side wipers. 3 sets of each.
• Hip tap planks - 3 30 second rounds.
CIRCUIT 5
Rest after each completed round, not between exercises! 3 total rounds.
• Weighted leg raises- 10 reps
• Weighted scissor kicks- 10 L side, 10 R side
• Laying Up & Overs - 4 sets of 5
Sets 1 & 3 w/ knees bent;
2 & 4 straight legs
CIRCUIT 6
4 rounds
You’ll need to bring a mat to the decline bench.
• 25 feet flat crunches
• Decline bench weighted Russian twists- 12 reps double count
• Decline bench sit ups- 12 reps
