Trabaja tus abdominales
It is necessary to have effective abs when running because they allow you to be effective in stabilizing the pelvis and they protect your back.
So get started with this 4-week program.
The principle is simple: 3 sessions per week for 4 weeks. The exercises evolve over the weeks to allow you to reach an intermediate level in week 4.
Enjoy this program!
Alice Honvault
Sports coach
Week 1 - Discover the exercises
Let's start the first week!
Start off this program by prioritizing the quality and accuracy of movements!
What matters here is that you use proper technique because the slower your movements are, the more you will feel and the better you will understand how your body moves.
During each rest, make sure to practise smooth, deep belly breathing.
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01. Workout 1 (15 min)
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01
Breathing
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02
Twist
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03
Chest lift
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04
Side kicks
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05
Roll up/Roll down
-
06
Shoulder stand level 1
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07
Plank
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08
Shell
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02. Workout 2 (15 min)
-
01
Breathing
-
02
Twist
-
03
Chest lift
-
04
Side kicks
-
05
Roll up/Roll down
-
06
Shoulder stand level 1
-
07
Plank
-
08
Shell
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03. Workout 3 (15 min)
-
01
Breathing
-
02
Twist
-
03
Chest lift
-
04
Side kicks
-
05
Roll up/Roll down
-
06
Shoulder stand level 1
-
07
Plank
-
08
Shell
Each workout is segmented into 3 parts:
1. The warm-up: focuses on breathing, correct body positioning. Great for starting the day and organizing your thoughts, or even relaxing after a busy day.
2. The main workout: made up of several exercises with the goal of strengthening and toning your entire body, relaxing, and increasing your flexibility.
3. The cooldown: provides a few minutes of basic stretches focusing on breathing and overall well-being.
Remember to keep your core tight and practise pilates breathing for improved performance.
Supplement your workouts with cardio: walking, running, cycling, etc.
Each workout is segmented into 3 parts:
1. The warm-up: focuses on breathing, correct body positioning. Great for starting the day and organizing your thoughts, or even relaxing after a busy day.
2. The main workout: made up of several exercises with the goal of strengthening and toning your entire body, relaxing, and increasing your flexibility.
3. The cooldown: provides a few minutes of basic stretches focusing on breathing and overall well-being.
Remember to drink water often throughout your workout.
Rest for a few minutes after the cooldown, observing how the workout has affected your body and practising calm belly breathing.
Each workout is segmented into 3 parts:
1. The warm-up: focuses on breathing, correct body positioning. Great for starting the day and organizing your thoughts, or even relaxing after a busy day.
2. The main workout: made up of several exercises with the goal of strengthening and toning your entire body, relaxing, and increasing your flexibility.
3. The cooldown: provides a few minutes of basic stretches focusing on breathing and overall well-being.
Don't go too fast, pay attention to the directions and try to closely replicate the coach's technique.
Supplement your workouts with cardio: walking, running, cycling, etc.
Week 2 - Continue to engage your core
Let's dive into the second week of the programme. Technique is still our main priority. Take time to copy the coaches in the videos so that you learn and master the movements correctly.
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04. Workout 1 (15 min)
-
01
Breathing
-
02
Twist
-
03
Chest lift
-
04
Side kicks
-
05
Roll up/Roll down
-
06
Shoulder stand level 2
-
07
Plank
-
08
Shell
-
05. Workout 2 (15 min)
-
01
Breathing
-
02
Twist
-
03
Chest lift
-
04
Side kicks
-
05
Roll up/Roll down
-
06
Shoulder stand level 2
-
07
Plank
-
08
Shell
-
06. Workout 3 (15 min)
-
01
Breathing
-
02
Twist
-
03
Chest lift
-
04
Side kicks
-
05
Roll up/Roll down
-
06
Shoulder stand level 2
-
07
Plank
-
08
Shell
Each workout is segmented into 3 parts:
1. The warm-up: focuses on breathing, correct body positioning. Great for starting the day and organizing your thoughts, or even relaxing after a busy day.
2. The main workout: made up of several exercises with the goal of strengthening and toning your entire body, relaxing, and increasing your flexibility.
3. The cooldown: provides a few minutes of basic stretches focusing on breathing and overall well-being.
Respect the process. You improve through the repetition and variation of the exercises.
If you experience soreness the next day, massage your muscles.
Each workout is segmented into 3 parts:
1. The warm-up: focuses on breathing, correct body positioning. Great for starting the day and organizing your thoughts, or even relaxing after a busy day.
2. The main workout: made up of several exercises with the goal of strengthening and toning your entire body, relaxing, and increasing your flexibility.
3. The cooldown: provides a few minutes of basic stretches focusing on breathing and overall well-being.
Take time to drink water throughout the workout to prevent sore muscles.
Supplement your Pilates workouts with cardio sessions like walking, running, swimming, etc.
Each workout is segmented into 3 parts:
1. The warm-up: focuses on breathing, correct body positioning. Great for starting the day and organizing your thoughts, or even relaxing after a busy day.
2. The main workout: made up of several exercises with the goal of strengthening and toning your entire body, relaxing, and increasing your flexibility.
3. The cooldown: provides a few minutes of basic stretches focusing on breathing and overall well-being.
Respect the process. You improve through the repetition and variation of the exercises.
Take time to catch your breath and keep your stomach tight to make the moves more effective
Week 3 - Progress with new exercises
Let's start the third week! Continue to work on technique so that you can perfect each movement.
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07. Workout 1 (15 min)
-
01
Spine stretch
-
02
Saw
-
03
Chest lift
-
04
Side kicks
-
05
Roll up/Roll down
-
06
Rolling like a ball
-
07
Plank on hands
-
08
Shell
-
08. Workout 2 (15 min)
-
01
Spine stretch
-
02
Saw
-
03
Chest lift
-
04
Side kicks
-
05
Roll up/Roll down
-
06
Rolling like a ball
-
07
Plank on hands
-
08
Shell
-
09. Workout 3 (15 min)
-
01
Spine stretch
-
02
Saw
-
03
Chest lift
-
04
Side kicks
-
05
Roll up/Roll down
-
06
Rolling like a ball
-
07
Plank on hands
-
08
Shell
Each workout is segmented into 3 parts:
1. The warm-up: focuses on breathing, correct body positioning. Great for starting the day and organizing your thoughts, or even relaxing after a busy day.
2. The main workout: made up of several exercises with the goal of strengthening and toning your entire body, relaxing, and increasing your flexibility.
3. The cooldown: provides a few minutes of basic stretches focusing on breathing and overall well-being.
Don't go too fast, pay attention to the directions and try to closely replicate the coach's technique.
If you experience soreness the next day, massage your muscles instead of stretching.
Each workout is segmented into 3 parts:
1. The warm-up: focuses on breathing, correct body positioning. Great for starting the day and organizing your thoughts, or even relaxing after a busy day.
2. The main workout: made up of several exercises with the goal of strengthening and toning your entire body, relaxing, and increasing your flexibility.
3. The cooldown: provides a few minutes of basic stretches focusing on breathing and overall well-being.
Prioritize quality over quantity: a correctly executed movement is more effective.
Supplement your workouts with cardio sessions like running, walking, swimming, etc.
Each workout is segmented into 3 parts:
1. The warm-up: focuses on breathing, correct body positioning. Great for starting the day and organizing your thoughts, or even relaxing after a busy day.
2. The main workout: made up of several exercises with the goal of strengthening and toning your entire body, relaxing, and increasing your flexibility.
3. The cooldown: provides a few minutes of basic stretches focusing on breathing and overall well-being.
Remember to drink water throughout the workout.
Ensure you have an open area to perform the exercises correctly.
Week 4 - Goal flat stomach
This is the last week, you're in the home stretch! Push yourself to the limit and challenge yourself to do better every workout and be proud of yourself!
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10. Workout 1 (15 min)
-
01
Spine stretch
-
02
Saw
-
03
Chest lift
-
04
Side kicks
-
05
Roll up/Roll down
-
06
Rolling like a ball
-
07
Plank on hands
-
08
Shell
-
11. Workout 2 (15 min)
-
01
Spine stretch
-
02
Saw
-
03
Chest lift
-
04
Side kicks
-
05
Roll up/Roll down
-
06
Rolling like a ball
-
07
Plank on hands
-
08
Shell
-
12. Workout 3 (15 min)
-
01
Spine stretch
-
02
Saw
-
03
Chest lift
-
04
Side kicks
-
05
Roll up/Roll down
-
06
Rolling like a ball
-
07
Plank on hands
-
08
Shell
Each workout is segmented into 3 parts:
1. The warm-up: focuses on breathing, correct body positioning. Great for starting the day and organizing your thoughts, or even relaxing after a busy day.
2. The main workout: made up of several exercises with the goal of strengthening and toning your entire body, relaxing, and increasing your flexibility.
3. The cooldown: provides a few minutes of basic stretches focusing on breathing and overall well-being.
Remember to keep your core tight and practise pilates breathing for improved performance.
Supplement your workouts with cardio: walking, running, biking, etc.
Each workout is segmented into 3 parts:
1. The warm-up: focuses on breathing, correct body positioning. Great for starting the day and organizing your thoughts, or even relaxing after a busy day.
2. The main workout: made up of several exercises with the goal of strengthening and toning your entire body, relaxing, and increasing your flexibility.
3. The cooldown: provides a few minutes of basic stretches focusing on breathing and overall well-being.
Ensure you have an open area to perform the exercises correctly.
If you experience soreness the next day, massage your muscles.
Each workout is segmented into 3 parts:
1. The warm-up: focuses on breathing, correct body positioning. Great for starting the day and organizing your thoughts, or even relaxing after a busy day.
2. The main workout: made up of several exercises with the goal of strengthening and toning your entire body, relaxing, and increasing your flexibility.
3. The cooldown: provides a few minutes of basic stretches focusing on breathing and overall well-being.
Remember to drink water often throughout your workout. Ideally, you should take small drinks.
After this programme, you can start the "Total body" programme that tones your entire body.
Coach advice
Alice Honvault
Sports coachWant to move with Decathlon Coach? ;)
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