Welcome to Trainer of the Month Club, our brand-new fitness series, where we tap the coolest most in-the-know fitness leaders to create a month-long fitness challenge. On Mondays, we have our “sweat drops” where you’ll get access to the week’s workout that you can follow along at home. In July, Bec Donlan is bringing your her strength-building series, starting with building a strong core.
Whenever I’m in a fitness class and the instructor says to “grab the resistance bands,” I know I’m in for a serious burn. Booty sculpting movements, jumping jacks, and arm workouts are hard enough on their own, but once you add a band to the equation, the intensity factor gets revved up (and fast!), and that goes double for an abs workout.
This is exactly why superstar trainer Bec Donlan, Well+Good’s July Trainer of the Month, incorporates a trusty resistance band into all of her workouts. In fact, the Aussie born fitness instructor’s nickname is the “cakemaker,” for good reason. Her booty band classes make you feel those cake—aka peach—muscles. And the same goes for your abs when you’re knocking out the exclusive resistance band core workout she gave to us for the first week of her month-long workouts. Ready to make your ab muscles quake-so-good? Grab a resistance band and a mat, turn up the tunes, and slay the following moves—which, BTW, only take a total of roughly seven minutes to make you sweat.
Try Donlan’s banded core workout for yourself
Do each movement for 15 reps, then cycle through the series twice.
1. Plank with foot taps: Start with the band around your ankles and get into a plank position, with hands directly under your shoulders, stomach pulled into the spine, and back flat. Alternate tapping one foot out to the side at a time, pull it back to center, then switch.
2. Plank jacks: Keeping the resistance band where it is, in plank position, take things up a notch by kicking both feet out at once and then back in. Keep your legs as wide as you can and your back super flat. This will really burn out those shoulders.
3. Booty band bicycles: Lie on your back and move the band around the middle of your feet and start with legs in tabletop position. Begin doing bicycles by kicking and twisting. Twist elbow to knee and alternate sides, and use the momentum to make it easier.
4. Leg raises with split: Put the band around your ankles, and put your hands behind your lower back, sitting on your hands. Bring your legs all the way up, pointing your toes to the ceiling, and split your feet open wide at the top before you bring them together and lower them to the floor. Breathe out as you bring your legs up.
5. Teapots—right: Standing up nice and straight with the band in your right hand, loop it around your right foot and crunch right and left. Nothing moves except the top part of your body. You’ll feel this in your obliques.
6. Teapots—left: Move the band to the other side with your hand by your head, crunching all the way to the side. Roll your shoulders back to reset your body, then begin again for round two. If you want to make it a little harder, you can always add a third round or up your reps.
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