Alternating Crunches
While lying on your back, elevate your feet and place your hands behind your head. Alternate reaching each elbow towards the opposite knee while performing a crunching motion.
Bird Dog
Starting from all four’s extend one arm out as well as the opposite leg. Press through your hand while making a fist and press through the heel of your foot simultaneously. Hold this position and then tuck your elbow and knee in. Make sure to keep your spine in neutral position and not round your back. Keep your core tight through the entire motion.
Crunches
While lying on your back and having your feet planted on the floor place your hands behind your head. Draw your chin towards your navel while not pulling on your head with your hands.
Dead Bug
While lying on your back outstretch one arm and the opposite leg. Simultaneously, touch the other hand to the knee of the other leg. Alternate these positions between both sides.
Flutter Kicks
While lying on your back place your hands under your hips. Elevate your feet to a 45 degree angle and alternate kicking your legs up and down. Keep your lower back flat. Elevate feet higher if lower back isn’t flat.
Flutter Kicks with Elevated Arms
While lying on your back place your hands above your head at a 45 degree angle. Then elevate your feet to a 45 degree angle and alternate kicking your legs up and down while also lifting your head and shoulders off the floor. Keep your lower back flat. Elevate feet higher if lower back isn’t flat.
Full Plank
Starting from all four’s step your feet back in an outstretched position. Balance on the ball of your feet while supporting your upper body on either your forearms or your hands. Keep your spine neutral in position and press from your toes to your forearms and vice versa. Tighten your glutes to help support your low back.
Full Side Plank
While lying on your side elevate and support your upper body along your forearm. From here offset your feet side by side and elevate your hips so that your body is in a planar position.
Heel Reaches
While lying on your back tuck your feet in and elevate your head and shoulders off the floor. Alternate reaching from side to side and attempting to touch each heel.
Hollow Hold
While lying on your back place your hands above your head at a 45 degree angle. Then elevate your feet to a 45 degree angle. Lift your head and shoulders off the floor and hold this position. Keep your lower back flat. Elevate feet higher if lower back isn’t flat.
Modified Side Plank
While lying on your side elevate and support your upper body along your forearm. From here elevate your hips so that your body is in a planar position while remaining on your knees.
Oblique Crunches
While lying on your side outstretch the arm closest to the floor along the surface. Touch your opposite hand to your head. From here lift both legs towards the ceiling while keeping them side-by-side and outstretched.
Plank with Alternating Leg Lift
Starting from all four’s step your feet back in an outstretched position. Balance on the ball of your feet while supporting your upper body on your hands. Keep your spine neutral in position and alternate lifting each leg off the floor while maintaining balance.
Plank with Leg Tuck
Starting from all four’s step your feet back in an outstretched position. Balance on the ball of your feet while supporting your upper body on your hands. Attempt to keep your body in a planar position while alternating tucking in each leg across the body.
Reverse Crunches
While lying on your back place your hands under your hips. Outstretch your legs and allow the to rest on the ground. Draw your knees towards your chest and allow for your lower back to round slightly.
Toe Reaches
While lying on your back place both feet together and elevate them as high as possible while remaining comfortable and sustainable. Place both hands side-by-side and out stretch your arms pointing at your toes. From this position reach towards your toes and return to starting position.
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