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Mona-Jane Hannemann also known as @rocamoon is the definition of #fitspo with abs to die for! She effortlessly and seamlessly incorporates fitness into her life with days that include hiking, running, surfing and circuit training. Therefore we’re excited to have Mona-Jane join us as a regular contributor focusing on all things fitness! Plus, you’ll often notice she trains with her son alongside her, so no excuses ladies(!) – kid or no kid around – you can do this!

Watch the full video with each move broken down below in detailed description on how to perform each sequence. Suggested to do each 15 reps of each move and repeat each for 3-4 rounds.

MOVE 1: Side Plank Dips

Begin in side plank position on your forearm with your feet stacked or staggered on or in front of the other. Start in neutral position with your core engaged and your hips/back straight and aligned so hips don’t hinge backwards. Inhale as you dip the hips down so they are just above the ground. Then exhale as you push the hips up above neutral position, squeezing the obliques on the lower side creating an arched position, then back into neutral position. Repeat entire movement as one fluid motion for 3-4rounds of 15 reps each.

MOVE 2: Extended Iron Cross

Begin lying on your back with your arms and legs fully extended. Inhale, then exhale as you engage the lower core pulling your belly button to your spine and lifting your left leg up toward the sky. Then, simultaneously lift your shoulders and upper back off the ground bringing both of your arms over to the left side – you’ll feel the intense crunch in your left obliques. Inhale as you lower back to starting position and repeat on the right side. Do 3-4rounds of 15 reps each.

MOVE 3: Side to Side Table Top Extension

Begin on your back with arms extended out to the sides and your legs bent at a 90 degree angle in tabletop position. Keep both shoulders on the ground as your inhale twist through the core lowering the knees down to one side as far as you can, then exhale as you extend the legs out fully at the angle, then bend the knees back into table top and inhale as you return through the starting position to repeat on the other side. Do 3-4rounds of 15 reps each.

Now go and work those obliques!


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