7 Workouts from Tia-Clair Toomey to Build a Strong Core and Six Pack Abs

Words by Tia-Clair Toomey.

7. CORE WORKOUT

Check it out, This core workout will definitely tighten up those tummies!!! You can turn it into a partner workout and go round for round, so tag your friends and see who will do it with you.

• 4 Rounds
• 30 sec Hollow Rock Hold
• 5 V-Ups
• 10 Hollow Rocks

*Rest 1min between each round or partner up and do Round for Round.

Check it out, This core workout will definitely tighten up those tummies!!! You can turn it into a partner workout and go round for round, so tag your friends and see who will do it with you. 4 Rounds 30 sec Hollow Rock Hold 5 V-Ups 10 Hollow Rocks *Rest 1min between each round or partner up and do Round for Round. #toneup #tfitness #getfit #doyourbest #fitness #6pack #reebok @reebok

A post shared by Tia-Clair Toomey (@tiaclair1) on Apr 26, 2017 at 5:26pm PDT

6. CORE WOD

Every 90 sec, 4 rounds:

• 6 Around the world with plate above head (15kg, 3ea)
• 20 Russian Twists and then hold the Hollow Rock position for 20-30sec
• *Goal is to maximise the amount of time spent in the hollow rock position

 

This ‘6 Pack Attack’ was another burner!!! ?? Every 90sec, 4 rounds: -6 Around the world with plate above head (15kg, 3ea) -20 Russian Twists and then hold the Hollow Rock position for 20-30sec *Goal is to maximise the amount of time spent in the hollow rock position. —————————— Tag your workout partner below and enjoy. ??? @xendurance @reebok @roguefitness @jaw_global @rehband #tfitness #corestrength #toneup #fitness #6pack #slim #tonnedtummies #enjoythejourney #goafteryourdreams

A post shared by Tia-Clair Toomey (@tiaclair1) on Apr 20, 2017 at 3:48pm PDT

5. 3 ROUND TABATA WORKOUT

You can do it anywhere with no equipment needed just a timer from your phone.

3 Rounds: (TABATA STYLE; 20secs on: 10secs off)

• 8 Fast V-Ups
• 15 Tuck Crunches
• 30 sec Hollow Rocks
• 30 sec Superman
• Then Rest 1 min into Max Bridge Hold.
• *be sure to use the rest between the crunches and hollow rocks because those 30secs get really hard.

 

Here’s another 6 Pack Attack for you guys to try…..It starts off easy but catches up to you in the 2nd and 3rd round. ? You can do it anywhere with No equipment needed just a timer from your phone. 3 Rounds: (TABATA STYLE; 20secs on: 10secs off) 8 Fast V-Ups 15 Tuck Crunches 30 sec Hollow Rocks 30 sec Superman Than Rest 1min into Max Bridge Hold. *be sure to use the rest between the crunches and hollow rocks because those 30secs get really hard. ? Tag your friends that want to have a 6 pack. ?? #absofsteel #toneup #6pack #tighttummy #doyourbest #bebetterthanyesterday #enjoythejourney #lookgoodfeelgood #tfitness @reebok

A post shared by Tia-Clair Toomey (@tiaclair1) on Apr 9, 2017 at 8:02pm PDT

4. PLANK WORKOUT

• Accumulate 6mins of the following in 8mins;
• 2min Plank hold
• 2min Side Plank (each side, total 4mins)
• *I tried to challenge myself by adding weight and doing it on the boxes but for beginners this can be performed on the ground.

 

I had a lot of positive feedback from my last core exercise ‘6 Pack Attack’ with @jasonkhalipa from earlier in the month. So here is another core workout I did today as an accessory. Accumulate 6mins of the following in 8mins; -2min Plank hold -2min Side Plank (each side, total 4mins) *I tried to challenge myself by adding weight and doing it on the boxes but for beginners this can be performed on the ground. (It was tough to keep the hips up ?) You don’t have to be a Crossfitter to do it, so tag your friends and family and don’t forget to tell me how you go. ? #absofsteel #healthyliving #lookgoodfeelgood #bebetterthanyesterday #wellbeing #fitness #toneup #flatstomach #strongcore @reebokau

A post shared by Tia-Clair Toomey (@tiaclair1) on Mar 13, 2017 at 2:29am PDT

3. TABATA CORE WOD

Here we go guys…..Try this one! ??? You will definitely have a stronger core after…
Image may be NSFW.
Clik here to view. Tabata Format Image may be NSFW.
Clik here to view.
20secs ON: 10secs OFF
– Around the World (Acc 50reps)
– AB Mat Sit-Ups (10/12 reps)
Maintain 10/12 AB Mat Sit-Ups on every 2nd set of Tabata, while trying to continue to accumulate 50reps of Around the world ? on the opposite round of Tabata.

Here we go guys…..Try this one! Image may be NSFW.
Clik here to view.Image may be NSFW.
Clik here to view. You will definitely have a stronger core after… Image may be NSFW.
Clik here to view. Tabata Format Image may be NSFW.
Clik here to view. 20secs ON: 10secs OFF – Around the World (Acc 50reps) – AB Mat Sit-Ups (10/12 reps) Maintain 10/12 AB Mat Sit-Ups on every 2nd set of Tabata, while trying to continue to accumulate 50reps of Around the world Image may be NSFW.
Clik here to view. on the opposite round of Tabata. @orrsome_photo . . . . . . . . . . #tfitness #toneup #6pack #crossfit #fitnessjourney #tinytummies #core #healthandfitness #strong #fitness #olympicweightlifting #crossfit #fit #healthy #eatclean #hardwork #gym #fitspiration #dedicated #jerk #run #fitspo #igers #glutes #wod #strong #crossfitgames #crossfitgirls #barbell #strong #squats #selfie #bodybuilding

A post shared by Tia-Clair Toomey (@tiaclair1) on May 14, 2017 at 5:12pm PDT

2. SQUAT

Almost every athletic movement you can think of involves the posterior chain one way or another, whether it be a jump, a side step, a leap or a deceleration. Some researchers have suggested that developing your posterior chain will also improve horizontal power and top end speed; these are two of the most important attributes to have in almost any sport.
And how do we improve that, simple… Deadlift and Squat. ?

Almost every athletic movement you can think of involves the posterior chain one way or another, whether it be a jump, a side step, a leap or a deceleration. Some researchers have suggested that developing your posterior chain will also improve horizontal power and top end speed; these are two of the most important attributes to have in almost any sport. And how do we improve that, simple… Deadlift and Squat. Image may be NSFW.
Clik here to view. ——————————— (The Posterior is simply the backside of your body and its primary muscles include the lower back, gluteus maximus, hamstrings, and calves) @orrsome_photo

A post shared by Tia-Clair Toomey (@tiaclair1) on Mar 30, 2017 at 2:08am PDT

1. T2B WINDOW WIPERS

I love watching people perform gymnastics movements that require a lot of body control and skill…..so today I thought I would give it a try and clearly it’s something I need to work on. ? Tag a friend you know that can do this.

I love watching people perform gymnastics movements that require a lot of body control and skill…..so today I thought I would give it a try and clearly it's something I need to work on. Image may be NSFW.
Clik here to view. Tag a friend you know that can do this. @roguefitness @reebokau @xendurance @jaw_global #bebetterthanyesterday #workingonweaknesses #crossfit #gymnastics #skills

A post shared by Tia-Clair Toomey (@tiaclair1) on Jan 11, 2017 at 12:32am PST

Continue your core work:

8 Functional Exercises to build a Solid Core & Abs of Steel

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