Celebrity coach Erin Oprea is a big fan of no-equipment exercises that can be tackled at home in no time. Through Instagram videos that are as entertaining as inspiring, the Nashville-based coach Carrie Underwood and Kelsea Ballerini showed us how we can flatten our . our legs and our entire body with only our body weight – and little else.
In her last post, Oprea shares a five-part racetrack focused on one of the power plants of the body: the core.
The video posted on @erinporea on Sunday can be viewed here:
"I wanted to burn my abs very fast while watching TV," says Oprea SELF of the inspiration for this circuit (which is on one) Ottoman Slash coffee table occurs). "These are some of my favorites [core moves] and if I combine them all … it's very effective."
The circuit essentially targets every muscle in your core, as well as your butt and legs.
Which part of the core meets this circuit, "They work everything," says Oprea. These include the rectus abdominis (what you think when you think of "abs"), transverse abdominis (the deepest core muscle that runs along your sides and spine) and inclines (muscles on the sides of your stomach). The core is a massive muscle group, and to work properly requires strength from each part, so it's important to target different muscles in the core, not just the abdominal muscles. That's exactly what Oprea's circuitry offers – along with an interruption of monotony, she adds. These movements "are not boring," she says. "They do not make five hundred repetitions [of one move]."
However, the nucleus is not the only muscle group that plays in this hard set. To perform the sequence correctly, you must also activate your glutes and your legs, especially your quads, Oprea says.
Finally, Oprea suggests making jumps between each set "to keep the heart rate low" and to get a short recovery time from the abdominal work. This circuit, by and large, is not cardio, she says.
The correct execution of the movements requires a serious activation of the core.
Instead of repetitions, this circuit is all about quality, which Oprea describes is all about slow, controlled movements. "You do not throw your body around," she explains. The focus is on "the abdominal engagement" buttocks and tilt your pelvis slightly under. The goal, Oprea says, is to maintain this position throughout the race track, not just during the toughest sections of every movement. If you use your core properly, you will save both the lower back and the neck from excessive stress, Oprea says, since you maintain the tension where it should be: its core.
Continuous If you think about your core while performing the shift, you can also help keep it in the right position. Instead of planning to go through the iterations, "think about the muscle you are trying to work on," says Oprea. "It's so important." [Thisisaconceptknownas Mind-Muscle Connection . Essentially, it means that by thinking about the specific muscles that move during an exercise, you can help them to work more efficiently.]  To do the five-part circuit, do the following:
One-sided Bicycle Crunch
- Sit on the floor and lean back slightly with your upper body.
- Place your right hand behind your head and your left hand over your stomach.
- From here, you reach into the core and squeeze your glutes while lifting both legs off the floor. Your legs should be straight and your quads fit. This is the starting position.
- Bring your left leg towards your body and bend your knee as you lift your upper body forward. Turn your upper body to bring your left knee to your right elbow.
- Touch the knee (if possible) on your elbow, reverse the movement, straighten your left leg, and lower the upper body back to the starting position. This is 1 repetition.
- Make 15 repetitions. Switch and do 15 reps while your right leg hits your left elbow.
When you do these one-sided crunches, "not only do your twisted body," says Oprea. Instead, actively crunch the core to make the connection between elbows and knees.
Maintain tension in the straight stretched quad and make sure your back stays flat on the floor. During the reps, it adds what you can achieve by following the tips for activating the core described above.
Alternating Bicycle Crunch
- Follow the same instructions as described above, but alternate pages with each repetition.
- A repeat is the same One time the left elbow hits your right knee and once the right elbow hits your left knee.
- Make 15 repetitions.
Straight Up Pulses
If you're not on a cushioned table like Oprea (We'd be surprised if you were, you can do this movement on the floor by holding onto the leg of a couch or a heavy armchair
- Lie on your back and raise both arms up to grab your stable object of choice.
- Engage your core with your back flat on the ground (not arched).  Lift both legs and hips straight up to the ceiling as you concentrate on pulling your belly button into your spine, and your butt should also be off the ground.
- From here, you can make small, quick impulses, Each impulse is 1 repetition.
- Do 20 reps.
Your overhead grip is just to hold you in place, nic ht to make your legs beat faster. This should come only from the strength of your abdominal muscles, mainly from the lower abdominal muscles . Hold your hips up during the pulses without swinging them. This set is again controlled movements.
- Lie on your back again and attack a stable object as in the previous movement.
- Get your core moving. Your back should be flat on the floor (not arched).
- Lift both legs and hips straight up to the ceiling as you concentrate on pulling your navel into your spine. Your butt should also stand off the ground. This is the starting position.
- From here, take a small pulse up and lower the buttocks, hips and legs.
- Keep your legs straight and lower them to the floor, "says Oprea.
- Stop when your legs are a few inches above the ground and additionally squeeze your abdominal muscles and glutes in this position.
- Hold a flat back and slowly raise your legs back to their starting position. This is 1 repetition.
- Make 15 to 20 repetitions.
If you feel tension or tension in the hip flexor during this movement, soften your knees a bit, suggests Oprea.
In and Outs
- Sit on the floor and rest your hands on each side a few inches from your body.
- Put on your abdominal muscles, lift your feet off the floor, and bend your knees toward your chest. This is the starting position.
- Lean back your upper body while straightening your legs. Bring your upper body and legs back to their starting position. This is 1 repetition.
- Do 20 repetitions.
When stretching your legs, you should not feel tension in your lower back. When you feel tension, decrease the distance you sit back, or just stop. Above, "Do not fling your body," says Oprea. Concentrate on initiating the movement from your core each time.
After completing the five-part round, jump for a minute. Then repeat the circuit three more times, with one minute between jumps, suggests Oprea.
To improve beginner training, reduce the number of repetitions, propose Oprea, and add "as soon as possible." when [you] seems to be losing [your] form, [you] must stop, "she says. Do not push yourself just because it says a certain number of repetitions.
You can improve the circuit even further A challenge is the number of repetitions and the setting of the bungees so that as soon as you have finished one set, you will start the next, says Oprea, which requires uninterrupted power from your core.
Overall, This Circuit Can Do This Oprea says you could do a quick, self-contained core workout, or it can be mixed with footwork.You could do a set of these core moves between a series of leg exercises, suggest them, or sprinkle the exercises on Leg centric training.
However, if you integrate these movements into your routine, you will always focus on good form, slow repetitions, and continuous nuclear activation.