Core Workout from your Fit Snack Trainer

Core Workout from your Fit Snack Trainer

Do you have back pain or feel weakness in our lower abdomen? Is it hard for you to sit up straight for long without slouching? We have the workout just for you.

When you think of core work, an image of 6 pack abs might pop into your mind. When our trainer thinks of core she imagines chiseled #tanktop shoulders, a strong back and finally tight abs! This sets you up not only to look great, but to feel tight and strong from front to back.

Back pain is the leading cause of pain worldwide, which is exactly why we wanted to share this full CORE workout. Normally, when we think of our core, people think of having abs and how they look in the mirror. However, if you’re ignoring the back of your body and then you likely have some muscle imbalances and need to balance them out.

Here is what your Fit Snack Personal Trainer has to say:

First, “Engage” your core.

Here’s my first tip (I teach all of my clients): Engage your core – lying flat on the ground, pretend there is a string pulling your belly button to your spine. Inhale and expand your stomach then Exhale let all of the air out and squeeze feel your belly button go deeper towards your spine.

Here’s your workout! It can be done if you are at any fitness level, it includes modifications to give you, your perfect challenge. If you’re a beginner then you need this foundation and if you’re an advanced athlete we’ve included modifications for the best results. What you put in is exactly what you get out of it. Keep in mind if you have pain that feels like an injury you need to rest and contact a doctor first. If you have pain in the sense that your muscles are burning and sweat is dripping into your eyes, then good for you, you’ve entered #beastmode!

Last tip: Keep your core tight during this entire workout. The first exercise will fully engage your abs.

Welcome to your Core Sculpt Routine, let’s build your back and abs!

Perform 20 – 50 Reps of each exercise

Trainer recommends: 20 for Beginners & 50 for Advanced

Reverse Crunches – Lying on the ground, arms down to your sides, bend at the knees with your heels touching the ground and feet flexed. Keep your spine glued to the floor the entire movement (Key here: pretend someone is trying to push a pencil between your back and the ground. NO space, keep it pressed tightly to the ground and feel your abs engage!). Now lift both feet bringing your knees in towards your chest. Lift and lower that’s 1!

Beginner – Start by slowly lifting and lowering 1 foot at a time. Keep your feel flexed (see below).

Advanced – Extend both legs out with a slight bend in the knees. Lift and lower while keeping every vertebrae in your spine glued to the ground. Make sure not even a pencil could get through.


Hip Thrusters – Same lying position, arms down at your sides and bent knees. Keep your feet flat on the ground the entire time. Engage your core and lift your hips off of the ground, pause at the top then slowly bring your hips down to the ground. Hips up and squeeze your glutes (bum) at the top, release and slowly lower butt to the ground.

Beginner – Lift and lower your hips slowly without pausing at the top.

Advanced – Lift 1 leg reaching your toe to the sky then lift with 1 leg!


Mountain Climbers ‘High Hips’ – Start in plank position jump your Rt foot to your Rt hand. Now left foot to left hand. Bring your hips as high as they can go then switch, that’s 1!

Beginner –  Be sure not to drag your feet on the ground. The Key here is to: Lift each foot as you jump to that hand. Rt foot to Rt hand, then Lft foot to left hand.

Advanced – Bring hips as high as you can. You may be able to get to where your neck, shoulders and wrists are stacked almost in a hand stand when you jump. Feel it in your shoulders here and keep a tight core.


Push Ups – Start with your hands on the ground wrists below your shoulders. Push up then slowly lower down until your chest is 1 inch from the ground.

Beginner – Start with your knees on the ground. Keep your body as straight as possible, if that’s to difficult then raise your hips for an easier push up.

Advanced – You can lift 1 leg. If that’s to easy then add a clap in between each push up! Try doing both for a fun challenge.


Downward Dog Push Ups – In the downward dog position slightly bend your elbows and lower your head until you’re 1 inch from the floor (keep your spine straight). Basically a mini push up with your hips high in the air.

Beginner – Warm up before this movement with a push up on your knees then raise your hips high and slowly ease into the movement. Slow and controlled.

Advanced – Place your feet on a bench, hands on the ground about 1 foot from the bench to keep your body at a 45 degree angle with hips high.


Supermans for Lower Back – Lying on the ground with your face to the floor, extend your arms straight in front of you. Lift your chest off of the ground – keeping your feet on the ground – as your chest comes off the ground bring your arms bent to your sides. This move looks like overhead press only you are lying on your stomach.

Beginner – Keep your feet on the ground and start with a slight stretch to warm up. Lying on your stomach, slowly lift your chest and press your hands into the ground for a good pre stretch.

Advanced – Lift your chest and as you perform your lying shoulder press squeeze your shoulder blades together.


Rear Donkey Kicks – On all fours bring your knee to your chest, then raise your heel to the sky and pause then lower. The entire movement keep your leg at a 45 degree angle (perfect bend). When you raise your leg, squeeze your glutes (bum muscles). Perform all reps on 1 leg at a time.

Beginner – Skip the pause, bring heel to the sky then lower. Keep the motion slow and controlled.

Advanced – With each rep squeeze your glutes at the top and pulse for 5 seconds then lower. Keep your glutes tight and your core tight through the entire motion.

Remember: If you want RESULTS it’s all about doing it right not fast! It’s NOT a race, it’s all in the details. In this case, your form.

Subscribe now for $5 off and ask your Fit Snack trainer for fitness tips or help along the way. 

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Comment below with your requests for what you would like to see next? Another workout? A video? Healthy Recipe?




What Motivates Fit Snack?

What Motivates Fit Snack?

Here at Fit Snack, with “fit” in the name, you’d think staying motivated would be a no-brainer. Balancing work, relationships, and exercise is tricky. Everyone has their own reasons and goals for staying active, and our team is no exception. We’ve decided to share what keeps us motivated to workout and our favorite inspirational quotes. What keeps you motivated?

Rose (Fit Snack Founder) :

“I’m motivated by always finding something active and fun to concur. This weekend, I hiked a trail that led to a gorgeous ocean view of the Southern California Coastline.  I am always exploring new ways to stay active and eat healthy, though the gym is my bread and butter”.

Rose Muniz in prep for first and strategically 'last' Bikini Body Building Competition.

Rose Muniz in prep for her first Bikini Bodybuilding Competition, She placed top 3 out of 300 2X.  The greatest lesson was how to nourish her body. 

Latest Favorite Fitness Quote: “Nothing lifts me out of a bad mood better than a hard workout on my treadmill. It never fails. Exercise is nothing short of a miracle”. ~ Cher

Anita (Nutritionist & Customer Relations) : “One of my favorite things to do is swim, especially in the great outdoors.

Going for a swim after completing the Lake Padden Triathlon in Bellingham, Wa.

Going for a swim after completing the Lake Padden Triathlon in Bellingham, Wa.

Something about the serenity I find being in the water hearing nothing, but my thought’s and feeling nothing, but the water rushing past me. I love to have upper body and lower body workout days and to feel the power it gives me when I am back in the water fighting the current.”

Favorite Inspirational Quote: “Acquire peace of mind by making the effort to become the best of which you are capable.” -John Wooden

Shaun (Graphic Design) :


Hiking Grey’s Peak, one of the many amazing Colorado 14ers

I don’t get out to the gym very often, but who needs one when you have the beautiful mountains of Colorado in your backyard. Getting out and being active in nature is one of my most favorite things to do wether it’s hiking in the summer or snowboarding in the winter there’s always something incredible to be doing outside.

Favorite Inspirational Quote: “Ask yourself if what you are doing today is getting you closer to where you want to be tomorrow” -anonymous

 Arielle (Social Media Intern):
arielle ski

Arielle in Crested Butte, Colorado

 “My love for skiing keeps me motivated! In the summer I stay in ski shape by running and doing lifts focused on the lower body to improve my stamina and endurance on the slopes.”

Favorite Inspirational Quote: My running mantra is : “It doesn’t matter how slowly you go as long as you don’t stop,” – Confucius