Core
Plank
Planks Target your Transverse Abdominis and the Rectus Abdominis
Do 3 sets of 30-second holds
Steps
1. Start in the forearm plank position
2. Hold
Russian Twist
Russian Twists Target your Transverse Abdominis
Do 3 sets for 16 reps [8 on each side]
Steps
1. Sit with your legs bent and heels on the floor.
2. Bring your hands to your chest and lean back until you feel your abdominal muscles working.
3. Twist your torso from left to right.
Body Saw
Body Saw Targets your Core
Do 3 sets of 10 reps
Steps
1. Start in a forearm plank
2. Slowly push forward with your forearms and elbows
3. Move as far as you can without losing balance, ensuring your core is engaged and your hips don't sag
3. Slowly pull with your arms and elbows to the starting position
Leg Raises
Leg Raises Target your Rectus Abdominis
Do 3 sets of 10 reps
Steps
1. Start on your back
2. Push your lower back into the ground
3. Put your legs together and raise them up
3. Lower them back down [stop before making contact with the ground]
Panther Shoulder Tap
Panther Shoulder Taps Target your Core
Do 3 sets of 15-20 reps
Steps
1. Start on all fours [hands and knees]
2. Slowly Lift your knees slightly off the floor
3. Ensure you are staring toward your hands in order to keep your neck comfortable throughout the exercise
4. Gently Tap your left hand on your right shoulder, and then your right hand on your left shoulder
Butterfly Sit Ups
Butterfly Sit-Ups Target your Transverse Abdominis and Rectus Abdominis
Do 3 sets of 10-12 reps
Steps
1. Lie faceup with your feet together, and your knees bent out
2. Reach your arms overhead
3. Roll your body up until you are in an upright position.
4. Slowly Reach forward to touch your toes
Plank Tap
Push Up Holds Improves the strength and definition of the pectoral muscles.
Do 3 sets of 16-20 reps [ 8-10 on each side]
Steps
1. Start in a hand plank position ensuring your core is engaged.
2. Slowly Tap your left hand to your right shoulder, staying as balanced as possible.
3. Repeat on the other side
Flutter Kicks
Flutter kicks Target your Core
Do 3 sets of 20 reps
Steps
1. Start on your back
2. raise your legs
3. Kick your legs in an upward, downward motion