{"id":5282,"date":"2014-09-30T12:02:29","date_gmt":"2014-09-30T19:02:29","guid":{"rendered":"http:\/\/www.arizonafoothillsmagazine.com\/fitness\/?p=5282"},"modified":"2014-09-30T12:03:11","modified_gmt":"2014-09-30T19:03:11","slug":"3-moves-chiseled-core","status":"publish","type":"post","link":"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/workout\/3-moves-chiseled-core\/","title":{"rendered":"3 Moves for a Chiseled Core!"},"content":{"rendered":"<p>Everyone loves a killer ab burn out, right!? Check out these 3 moves for a chiseled core.<\/p>\n<p>Equipment: Medicine Ball (recommended weight 10-15 lbs)<\/p>\n<p>TIP: Don&#8217;t have a med ball? No worries! Grab a basketball or soccer ball and get to work!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>1. Wall Ball Sit Up<\/strong><\/p>\n<p>Start laying on back with ball overhead, leading with your chest (not your neck) sit-up with a flat back and toss the ball as high as you can to the wall, catch and return to starting position.<\/p>\n<p><a href=\"http:\/\/www.arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2014\/09\/nikki-wall-ball-abs.jpg\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"alignnone size-medium wp-image-5283 pk-lqip pk-lazyload\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/09\/24153443\/nikki-wall-ball-abs-80x80.jpg\"  alt=\"nikki-wall-ball-abs\"  width=\"300\"  height=\"300\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 300px) 100vw, 300px\"  data-pk-src=\"http:\/\/www.arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2014\/09\/nikki-wall-ball-abs-300x300.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/09\/24153443\/nikki-wall-ball-abs-300x300.jpg 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/09\/24153443\/nikki-wall-ball-abs-150x150.jpg 150w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/09\/24153443\/nikki-wall-ball-abs-80x80.jpg 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/09\/24153443\/nikki-wall-ball-abs-110x110.jpg 110w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/09\/24153443\/nikki-wall-ball-abs-380x380.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/09\/24153443\/nikki-wall-ball-abs-620x620.jpg 620w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/09\/24153443\/nikki-wall-ball-abs-200x200.jpg 200w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/09\/24153443\/nikki-wall-ball-abs.jpg 650w\" ><\/a><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong>2. <\/strong><strong>Medicine Ball Pike Up<\/strong><\/p>\n<p>Start in a plank position with feet on the ball, shoulders, elbows, wrists all in line. Using your feet, roll the ball towards you, piking your butt up into the air and looking at your belly button, return to starting position. Make sure to not let the hips drop and think about pulling your bellybutton to spine.<\/p>\n<p><a href=\"http:\/\/www.arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2014\/09\/nikki-pike-up-abs.jpg\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"alignnone size-medium wp-image-5284 pk-lqip pk-lazyload\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/09\/24153446\/nikki-pike-up-abs-80x80.jpg\"  alt=\"nikki-pike-up-abs\"  width=\"300\"  height=\"300\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 300px) 100vw, 300px\"  data-pk-src=\"http:\/\/www.arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2014\/09\/nikki-pike-up-abs-300x300.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/09\/24153446\/nikki-pike-up-abs-300x300.jpg 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/09\/24153446\/nikki-pike-up-abs-150x150.jpg 150w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/09\/24153446\/nikki-pike-up-abs-80x80.jpg 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/09\/24153446\/nikki-pike-up-abs-110x110.jpg 110w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/09\/24153446\/nikki-pike-up-abs-380x380.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/09\/24153446\/nikki-pike-up-abs-620x620.jpg 620w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/09\/24153446\/nikki-pike-up-abs-200x200.jpg 200w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/09\/24153446\/nikki-pike-up-abs.jpg 650w\" ><\/a><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong>3. Russian Twist<\/strong><\/p>\n<p>Holding on to the ball, roll your shoulders back and over exaggerate sticking out your chest to keep a flat back. Lean back and pick up your feet and twist the ball side-to-side, looking behind you with each twist.<\/p>\n<p><a href=\"http:\/\/www.arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2014\/09\/nikki-russian-twist-abs.jpg\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"alignnone size-medium wp-image-5285 pk-lqip pk-lazyload\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/09\/24153449\/nikki-russian-twist-abs-80x80.jpg\"  alt=\"nikki-russian-twist-abs\"  width=\"300\"  height=\"300\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 300px) 100vw, 300px\"  data-pk-src=\"http:\/\/www.arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2014\/09\/nikki-russian-twist-abs-300x300.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/09\/24153449\/nikki-russian-twist-abs-300x300.jpg 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/09\/24153449\/nikki-russian-twist-abs-150x150.jpg 150w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/09\/24153449\/nikki-russian-twist-abs-80x80.jpg 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/09\/24153449\/nikki-russian-twist-abs-110x110.jpg 110w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/09\/24153449\/nikki-russian-twist-abs-380x380.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/09\/24153449\/nikki-russian-twist-abs-620x620.jpg 620w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/09\/24153449\/nikki-russian-twist-abs-200x200.jpg 200w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2014\/09\/24153449\/nikki-russian-twist-abs.jpg 650w\" ><\/a><\/p>\n<p>&nbsp;<\/p>\n<p>Grab a ball and get to work!<\/p>\n<p>xoxo<\/p>\n<p>Nikki<\/p>\n<p>For more health &amp; <a id=\"KonaLink4\" class=\"kLink\" href=\"http:\/\/www.arizonafoothillsmagazine.com\/fitness\/news\/mood-boosting-workouts\/#\"><span class=\"kLink\">fitness<\/span><\/a> tips from BODI Owner and Nike Master Trainer Nikki Metzger, make sure to follow\u00a0<a href=\"http:\/\/instagram.com\/scottsdalebodi\">@scottsdalebod<\/a>i &amp;\u00a0<a href=\"http:\/\/instagram.com\/nikkimetzger\">@nikkimetzger<\/a>\u00a0on Instagram &amp;\u00a0<a href=\"http:\/\/facebook.com\/scottsdalebodi\">BODI\u2019s\u00a0Facebook page!<\/a><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"Everyone loves a killer ab burn out, right!? Check out these 3 moves for a chiseled core. Equipment:&hellip;\n","protected":false},"author":12,"featured_media":5290,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[63],"tags":[70],"class_list":{"0":"post-5282","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-workout","8":"tag-featured","9":"cs-entry","10":"cs-video-wrap"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>3 Moves for a Chiseled Core!<\/title>\n<meta name=\"description\" content=\"Everyone loves a killer ab burn out, right!? Check out these 3 moves for a chiseled core. 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