Larosa - My CORE Workout (Easy to Hard)!

I just showed you a few exercises with one movement at the beginning.

1st variant: Scissor Kicks, is the easiest one.

Lower back on ground, abs and gluteus activated and legs completely extended.

2nd variant: Seated Scissor Kicks.

Same motion of the previous variant, hands on the ground to improve the balance.

3rd variant: Seated Scissor Kicks (no hands).

This time the hands are not touching the ground.

The motion can be Horizontal or Vertical, you can alternate the motion as you prefer.

You can alternate the motion between each set, or session or every 5-10 seconds.

Now, this is the interesting part.

Let’s increase the difficulty.

Let’s go on the bar.

Dead Hang, arms completely straight, raise you legs until you reach a 90° angle with your abs and then start with the scissor motion.

If you are an advanced athlete you can even do it with one arm only.

If you do 45” or 60” during the easiest exercises, you can decrease the time to 20” or 30” for these ones.

Now, for elite athletes, on the ground with the help of a pole, with bent arms: Dragonflag Scissor Kicks.

This is very hard.

Especially after all the other sets.

Last exercise: front lever scissor kicks

If you keep your arms locked out, you will feel also lats and triceps under pressure.

Now I’ll explain quickly how to train these exercises in a workout…

For advanced athletes you can do 2 sets per exercise, start with the easiest ones and then move to the harder ones.

For beginner athletes:

You can choose 1 or 2 exercises and train them until you will have a good strength.

If you need my workout programs to improve pull ups, push ups, dips etc.

you can visit www.andrealarosa.fit

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See you soon!