Abdominals

Rectus abdominis

The Beginners Hundred:

Lie on your back with legs off the floor and knees bent at a 90 degree angle. Extend your arms straight a few inches off the floor at your sides.

Pump your arms up and down at your sides.

As you pump up and down, take two short inhales together and followed by two exhales together.

Then repeat this inhale and exhale 5-10 times.

The Hundred:

Lie on your back with legs off the floor and knees bent at a 90 degree angle. Extend your arms straight a few inches off the floor at your sides.

Bring your head and upper body off the floor by curling your upper spine and pressing your lower back against the floor.

Pump your arms up and down at your sides.

As you pump up and down, take two short inhales together and followed by two exhales together.

Then repeat this inhale and exhale 5-10 times.

This is a dynamic warm up exercise for all Pilates exercise. It improves your core stability. You need to coordinate both breathing and movement together during hundred exercises.

The advanced Hundred:

Lie on your back. Extend your arms and legs straight a few inches off the floor.

Bring your head and upper body off the floor by curling your upper spine and pressing your lower back against the floor.

Pump your arms up and down at your sides.

As you pump up and down, take two short inhales together and followed by two exhales together.

Then repeat this inhale and exhale 5-10 times.

Variation:

To increase resistance, extend your legs around 45 degree angle to the floor.

For more advanced resistance, straighten your legs up towards the ceiling around 90 degree angle to the floor.

Sit up:

Lie on your back on a mat with knees bent and feet flat on the floor. Place your hands behind your head interlocking your fingers.

Keep your back straight and pull your bellybutton in towards your spine.

Slowly raise your head and upper trunk off the mat until your upper body is vertical. Pause for 1 sec and lower back to the starting position.

Repeat 12-15 times.

Muscles:

Rectus abdominis, iliopsoas, tensor fasciae latae, rectus femoris, Sartorius, obliques

Sit up(variation)

You can rest your arms over your head on the floor in the starting position. Lift your arms off the floor and bring them in front of your chest during the sit up movement.

Sit up with dumbbell:

Lie on your back on a mat with legs straight on the floor. Hold a dumbbell in each hand and lift your arms in front of your chest.

Keep your back straight and pull your bellybutton in towards your spine.

Slowly raise your head and upper trunk off the mat until your upper body is vertical with arms still. Pause for 1 sec and lower back to the starting position.

Repeat 12-15 times.

Decline sit up:

Set a decline bench to 40 degree angle, and lie on your back on the decline bench and legs secured under padded bar.

Rest your hands behind your head or cross your arms across your chest.

Slowly lift your head and upper trunk off the bench until you are at 90 degree angle.

Lower your body back to the starting position and repeat 12-15 times.

Muscles:

Iliopsoas and rectus abdominis, tensor fasciae latae, obliques, rectus femoris, sartorius

Incline leg lift:

Set an incline bench to 35-45 degree angle. Lie on your back on the incline bench and legs straight out, extend your arms overhead and grab upper end of bench for support. Pull abs in towards your spine.

Now fully bend your knees and hips and bring your knees up towards your face by lifting hips off the bench. P

Pause for 1 sec and return to the starting position and repeat.

Muscles:

Rectus abdominis, iliopsoas, tensor fascia latae, Sartorius, obliques, rectus femoris

Vaccume exercise:

Vaccume exercise is an isometric contraction of transvesus abdominis.

Touch your navel to your spine and hold for a while. You can perform this in a different position, such as standing, lying supine, lying prone, sited, kneeling.

To perform the vaccume in lying position, let your arms relax at your sides and bend your knees and keep your feet flat on the floor.

Now slowly bring your belly button in towards your spine as hard as you can and hold for few seconds.

Make sure to breathe properly while performing vaccume.

Abs Crunches:

Lie on your back on a mat. Bend your knees and keep your feet flat on the floor. Place your hands behind your neck or head, but try not to pull the neck with your hands. Or you can fold your arms across your chest.

As you exhale, curl your back to raise head and upper torso up towards the ceiling by pressing your low back against the floor.

As you inhale, lower your upper torso back until back of shoulders touch the mat. Repeat.

Muscles:

Rectus abdominis, obliques

Key points:

Don’t tuck your chin towards your chest, it will give false belief that you are curling higher. So try to look up towards ceiling

Don’t pull your neck with your hands and don’t allow your elbows to come together. It can cause neck strain.

Variation: keep your arms on your sides and off the floor.

Medicine ball abs crunches:

Lie on your back on a mat. Bend your knees and keep your feet flat on the floor. Hold a medicine ball with both hands and extend your arms in front of your chest.

As you exhale, curl your back to raise head and upper torso up towards the ceiling by pressing your low back against the floor with arms still.

As you inhale, lower your upper torso back until back of shoulder touch mat. Repeat.

Single Dumbbell abs crunches:

Lie on your back on a mat. Bend your knees and keep your feet flat on the floor. Hold a dumbbell with both hands and extend your arms in front of your chest.

As you exhale, curl your back to raise head and upper torso up towards the ceiling by pressing your low back against the floor with arms still.

As you inhale, lower your upper torso back until back of your shoulders touch the mat.

Repeat.

Double dumbbell abs crunches:

Lie on your back on a mat. Bend your knees and keep your feet flat on the floor. Hold a dumbbell in each hand and extend your arms in front of your chest with hands shoulder width apart and palms facing each other.

As you exhale, curl your back to raise head and upper torso up towards the ceiling by pressing your low back against the floor with arms still.

As you inhale, lower your upper torso back until back of your shoulders touch the mat.

Repeat.

Arm Forward Crunches:

Lie on your back on a mat. Bend your knees and keep your feet flat on the floor. Place your arms down on your sides.

As you curl your back to raise head and upper torso up towards the ceiling by pressing your low back against the floor, raise both arms straight out in front of you.

Then lower your upper torso back until back of your shoulders touch the mat and bring your arms down at your sides.

Repeat.

Clasp Hand Crunches:

Lie on your back with knees bent and feet flat on the floor. Clasp your hands and straighten your arms in front of you.

As you curl your back to raise head and upper torso up towards the ceiling by pressing your low back against the floor, raise your arms straight out in front of you.

Lower your upper torso back until back of your shoulders touch the mat. Repeat.

Overhead crunches:

Lie on your back with knees bent and feet flat on the floor. Stretch your arms overhead besides your ears.

Curl your upper body and lift your shoulders off the floor by pressing low back against the floor, and your arms have to raise off the floor and stay aligned with your head.

Lower your upper torso back until back of your shoulders touch the mat. Repeat.

If you move your arms forward, you increase resistance.

This creates more resistance and increase the difficulty of the crunch exercise.

Overhead crunches with medicine ball:

Lie on your back with knees bent and feet flat on the floor. Hold a medicine ball with both hands and Stretch your arms overhead besides your ears.

Curl your upper body and lift your shoulders off the floor and your arms have to raise off the floor and stay aligned with your head. Hold for 1 sec and lower back to the starting position.

Lower your upper torso back until back of your shoulders touch the mat. Repeat.

If you move your arms forward, you increase resistance.

Overhead crunches with single dumbbell

Lie on your back with knees bent and feet flat on the floor. Hold a dumbbell in both hands and Stretch your arms overhead besides your ears.

Curl your upper body and lift your shoulders off the floor and your arms have to raise off the floor and stay aligned with your head.

If you move your arms forward, you increase resistance.

Return to the starting position and repeat.

Overhead crunches with double dumbbells:

Lie on your back with knees bent and feet flat on the floor. Hold a dumbbell in each hand and Stretch your arms overhead besides your ears.

Curl your upper body and lift your shoulders off the floor by pressing low back against the floor, and your arms have to raise off the floor and stay aligned with your head. If you move your arms forward, you increase resistance.

Return to the starting position and repeat.

For more resistance, you can use cable or barbell in your hands.

Finger/Toe Crunches

Lie flat on your back on the floor. Stretch your arms overhead and keep your leg straight behind you. Keep your arms and leg straight throughout the exercise.

Now slowly raise both arms and legs forward towards the ceiling and touch your hands to your toes at the top of the movement.

Lift shoulders and upper body while keeping lower back on the floor to engage abs.

Lower your arms and legs to the starting position and repeat.

V SIT up:

Lie on your back on a mat. Stretch your arms overhead and straighten your knees.

Now slowly lift your legs and upper body off the floor, bring your hands to meet the feet.

Keep your arms and legs straight throughout the exercise.

Stop at the midpoint where only butt is in contact with the floor and then return to the starting position.

Repeat.

Muscles:

Rectus abdominis, external and internal obliques. Hip flexors.

V Sit with medicine ball:

It targets shoulders, arms, upper back, core, and quadriceps

Sit on the mat with knees bent at around 45 degrees. Lean back until your trunk make 45 degree angle and lift both feet off the mat.

Grab medicine with both hands near your chest at shoulder level.

But make sure you keep knees bent, legs off the floor and back lean backward throughout exercise.

Contract your abs.

Slowly extend your arms and bring a ball away from the chest until your arms are straight.

Return to start position and repeat.

V Sit with punching:

Sit on the mat with knees bent at around 45 degree. Lean back until your trunk make 45 degree angle and lift both feet on the mat.

Bend your elbows and bring fists near your chest at shoulder level. Wrap a band behind your back and hold an either end of band with each hand.

But make sure you keep your knees bent and legs on the floor and back lean backward throughout exercise. Contract your abs.

Slowly straighten your one arm and punch in air, bring it back to the start position and repeat with the opposite arm.

Keep continue alternate arm back and forth.

You can add resistance by lifting your feet off the mat.

V sit with bounce your arms:

Sit on the mat with knees bent at around 45 degree. Lean back until your trunk make 45 degree angle and lift both feet off the mat.

Extend your arms in front of your chest below shoulder level. But make sure your keep knees bent, legs off the floor and back lean backward throughout exercise. Contract your abs.

Slowly bounce your arms two times up, at the same time do short breathe in 2 times.

Then bounce your arms two times down and breathe out 2 times.

It is very small bouncing movement but your core has to work hard to control your entire body.

Return to start position and repeat.

Jackknife sit up I:

Lie on your back on the mat and straighten your legs on the floor and rest your arms on your sides. Pull abs in towards your spine and keep your back straight and in touch with the mat.

Raise your legs with knees bent and upper trunk off the mat until hips and upper trunk are completely bent. Thus, your knees come close to your chest at the top of movement and form a V shape.

At the same time lift your arms off the floor and make sure your arms stay on your sides.

Then extend your legs and upper trunk and come back to the starting position.

Repeat till your desired goal.

Muscles:

Rectus abdomini, iliopsoas, tensor fasciae latae, Sartorius, hip adductor, obliques, rectus femoris

Jackknife sit up II:

Lie on your back on the mat and rest your arms overhead and keep your legs straight on the floor behind you.

Raise both your legs and arms off the mat and bring them forward towards the ceiling, and your hands try to touch your toes at the top.

Your entire back rises off the mat and your form V shape. Make sure you don’t arch your back as your sit up. Hold for 2 sec and return to the starting position.

Repeat till your desired goal.

Single leg jack knife sit up:

Lie on your back on the mat and rest your arms overhead and keep your legs straight.

Raise your left leg and both arms off the mat and bring them forward towards the ceiling, and with your hands try to touch your right foot.

Make sure you don’t arch your back as you sit up. Hold for 2 sec and return to the start position.

Repeat with opposite leg raise. Keep continue alternate leg back and forth.

Abs crunches with bent knees:

Lie on your back on a mat with hands behind your head.

Bend your hips and knees at 90 degrees and feet off the floor so lower legs remain parallel, and thighs stay perpendicular to the floor throughout the exercise.

Curl your back and lift your shoulders and upper body by pressing lower back against the floor. Abs should be engaged. Hold for 1 sec and lower your upper body back to the floor and repeat.

Variation:

You can hold dumbbells or barbell in your hands in front of your chest to increase resistance.

You can cross your arms around your chest and perform crunches.

Extend your arms in front of your chest and perform crunches.

Dumbbell crunches with straight leg:

Lie on your back on a mat. Hold a dumbbell with each hand with palms facing each other and extend your arms and legs straight up towards the ceiling.

Curl your upper body and lift your shoulders, upper body by pressing lower back against the floor.

At the same time, bring dumbbells towards the legs and hands try to touch feet to increase abs resistance. Pause for 1 sec and return to the starting position.

Repeat.

Double crunch with dumbbell:

Lie on your back on the mat with legs straight and off the floor.

Grab a pair of dumbbells in over head arms off the floor.

Now raise your head and shoulder off the floor and at the same time lift your straight legs towards the ceiling at 90 degree.

Then return to the starting position.

Repeat.

Crunches with punching;

Lie down on your back on the mat with knees bent and feet flat on the floor.

Hands should be gripped into loose fists, bend your elbows and bring fists near your chest at shoulder level.

Pull a navel towards the floor and raise your head and shoulders off the mat and come onto crunch position.

Slowly straighten your left arm and punch in air, bring it back to start position and repeat with the left arm.

Keep continue alternate arm back and forth.

Medicine ball crunches with straight leg:

Lie on your back on a mat. Hold a ball with both hands and extend your arms in front of your chest. Bend your knees and lift feet off the floor.

Curl your upper body and lift your shoulders, upper body by pressing lower back against the floor, and straighten your legs towards the ceiling.

Bring a ball towards the legs and with the ball try to touch your feet to increase abs resistance. Pause for 1 sec and return to the starting position.

Repeat.

Weighted crunch:

Lie on your back with lower legs on a chair or a bench. Place your hands behind your neck or head. Pull your navel in towards your spine.

Curl your back and lift your shoulders and upper torso off the floor. Keep your lower back in contact with the mat. Pause for 1 sec and return to the starting position.

Repeat.

Variation:

You can extend your arms in front of your chest or stretch your arms overhead besides your ears or rest your arms on your sides, and perform weighted crunch.

Reverse crunches I:

Lie on your back on the floor with knees bent and feet on the floor. Place your arms on your sides. Pull your belly button in towards your spine to contract abdominals.

Now pull knees in towards your chest by bringing your hips off the floor.

Slowly lower your legs back to the starting position.

Return to the starting position and repeat.

Reverse crunch II:

Lie on your back on a mat with your arms on your sides.

Bend your hips and knees at a 90 degree angle and feet off the floor so your thighs become perpendicular to the floor and lower legs are parallel to the floor. Maintain this position throughout the exercise.

Now bring your knees in towards your chest.

Return to the starting position. Repeat.

Reverse crunch III:

Lie on your back on the mat. Bend your elbows out and Place your hands behind your head.

Lift your feet off the floor and bend your hips and knees at 90 degrees.

Now lift your head and shoulders off the floor and maintain these positions throughout exercise.

Then slowly bring your knees towards your head.

Lower them down and repeat.

Here, upper body should not move.

Advanced:

You can rest your arms at your sides and lift them to the level of outer middle thighs and perform same above exercise.

You can hold a dumbbell in each hand and perform crunches

Reverse crunch IV:

Lie on your back on the mat with knees bent and feet flat on the floor. Extend your arms above your head besides your ears or bend your elbows and rest hands behind your head.

Lift your head and shoulders off the floor with arms still and maintain this position throughout the exercise.

Now slowly bring your knees towards your head by lifting your hips off the floor.

Then lower them down and repeat.

Variation:

You can hold a dumbbell in each hand and perform crunch

Reverse crunch with straight leg:

Lie on your back on a mat with arms on your sides.

Extend your both legs straight up towards the ceiling.

Slowly bring your legs towards you, and then lower to the starting position.

Repeat.

Reverse crunches with straight leg and hip raise up:

Lie on your back on a mat with your arms on your sides.

Raise your both legs straight out on the floor.

Now slowly lift your legs and hips off the floor and bring them up towards the ceiling as high as possible.

Return to the starting position and repeat.

Crunches fingers to ankle:

Lie on your back on a mat. Bend your knees and hips at around 90 degrees and keep your arms forward in front of your chest.

Now slowly raise your head and upper torsos off the floor and with your fingers try to touch outer side of your ankles. Press your back down and contact your abs.

Return to the starting position without touching your shoulder blades to the floor.

Repeat.

Decline Crunches:

Set a bench by declining it at around 30-40 degree angle. Lie on your back on the decline bench and secure your legs at the end of the bench.

You can either hang your lower legs down at the edge of bench or bend your knees and feet on the bench.

Place your hands at either side of your head with elbows pointing out.

Curl your back to bring head and upper torso towards the knees by pressing your low back against the floor.

As you inhale, lower your upper torso back until the back of your shoulders touch the bench. Repeat.

Muscles:

Rectus abdominis, hip flexors, obliques

Variation:

Hold a weight or medicine ball near your chest and perform crunch on the decline bench.

Incline Reverse Crunches:

Lie on your back on an incline bench and grab top edge of the bench with both hands.

Straighten your legs with knees slightly bent. Keep your legs together.

Slowly bring your legs up towards your chest until your hips are off the bench and knees near the chest.

Make sure you maintain your legs straight with knees slightly bent throughout the movement. Hold for 1 count and return to the start position.

Repeat.

Abs pull ins on stability ball:

Lie down in a push up position. Place your hands on the floor and rest your shins and feet on the stability ball. Balance your body on your hands and lower legs.

Keep your back straight and tighten your abs.

Now slowly pull your knees towards you, so that the ball rolls forward under your ankles.

Then roll the ball back to straighten your legs. Repeat.

Flutter Kick:

Lie down on your back on a mat with arms on your sides. Raise your legs straight out in front of you off the floor.

Alternately move your right and left leg up and down about 4-6 inches in a small, rapid motion.

Lower your feet close to the floor without touching the floor.

Up and down movement should come from hip rather than knee, so don’t let your knees bend.

Slowly push your lower back against the mat. Repeat.

Muscles:

Abs muscles, rectus femoris, Glute

Medicine ball toe touching:

Lie on your back with legs straight on the floor.

Hold a ball in your hands and bring it overhead.

Now slowly raise your head and upper torsos off the floor, and lift your arms and legs off the floor and bring them up towards the ceiling and try to touch the ball to your toes.

Return to the starting position and repeat.

Crunches with dumbbell:

Lie on your back with your arms overhead and hold a dumbbell in each hand. Keep your legs straight on the floor.

Gently raise your upper torsos and right leg off the floor, bring right leg and right arm up towards the ceiling and try to touch your leg with your hand.

Keep your right arm and right leg straight.

Return to the starting position and repeat with opposite arm and leg.

Reverse crunch with medicine ball:

Lie on your back with arms at your side and keep your legs straight on the floor. Hold a medicine ball between your feet.

Now slowly raise your upper body and legs off the floor, bring them up close to each other.

Keep your lower back on the floor and press it down. Hold a ball between your feet throughout the exercise.

Lower your upper torso and legs on the floor and repeat.

Crunch with medicine ball and dumbbell:

Lie on your back on a mat. Grasp a dumbbell with each hand and raise your arms overhead. Keep your legs straight on the floor. Hold a medicine ball between your feet.

Now slowly raise your upper body and legs off the floor, bring them up close to each other.

Keep your lower back on the floor and press it down. Keep your arms aligned with your head and hold the ball between your feet throughout the exercise.

Lower your upper torso and legs on the floor and repeat.

Crunch with 2 medicine balls:

Lie on your back on a mat. Grasp a medicine ball with your hands and raise your arms overhead. Keep your legs straight on the floor. Hold a medicine ball between your feet.

Now slowly raise your upper body and legs off the floor, bring them up close to each other. Keep your lower back on the floor and press it down.

Keep your arms aligned with your head and hold the ball between your feet throughout the exercise.

Lower your upper torso and legs on the floor and repeat.

Stretch out and in:

Lie down on your back on the floor; keep your arms at your sides with palms facing in and legs together behind you. Pull abs in towards your spine.

Slightly lift your head, arms and legs up off the floor. This is your starting position.

Now at the same time stretch your arms and legs out as far as possible, bring them back to the starting position.

Repeat till your desire goal.

Warrior 3 with abs crunch

Stand with feet together and extend your arms straight up over your head.

Bend your left knee slightly and lean your upper torso forward from your waist and extend your right leg behind you until your upper trunk and right leg are parallel to the floor, and right toes pointed back.

Keep your back and head straight, looking at the floor. Make sure your head, upper trunk and right leg and right foot form a straight line. This is your starting position.

Now simultaneously curl your back and bend your both elbows and right knee and bring your elbows and right knee towards each other at the midline.

Return to the starting position.

Repeat. Switch sides and repeat.

Muscles:

Quadriceps, hamstrings, gluteus maximus, adductor magnus, back muscles, chest, shoulders, and arms, abs, obliques

Warrior 3 oblique crunch

Stand with feet together and extend your arms straight up over your head.

Bend your left knee slightly and lean your upper torso forward from your waist and extend your right leg behind you until your upper trunk and right leg are parallel to the floor, and right toes pointed back.

Keep your back and head straight, looking at the floor. Make sure your head, upper trunk and right leg and right foot form a straight line. This is your starting position.

Now simultaneously rotate your upper body diagonally across your body and bend your both elbows and right knee, and try to touch your elbows to your right knee at the right side midline.

Return to the starting position.

Repeat. Switch sides and repeat.

Muscles:

Quadriceps, hamstrings, gluteus maximus, adductor magnus, back muscles, chest, shoulders, and arms, abs, obliques

Variation warrior 3 oblique crunch:

Stand with feet together and extend your arms straight up over your head.

Bend your left knee slightly and lean your upper torso forward from your waist and extend your right leg behind you until your upper trunk and right leg are parallel to the floor, and right toes pointed back.

Keep your back and head straight, looking at the floor. Make sure your head, upper trunk and right leg and right foot form a straight line. This is your starting position.

Now bring your upper torso upright, bend your right knee and bring it forwards towards your chest, bend your left elbow and try to touch your left elbow to your right knee at the midline. Extend your right arm behind you for balance.

Then return to the start position by leaning forward and extending your right leg straight behind you and arms overhead

Hanging Knee Lifts:

Stand with feet together under a high pull up bar, hold the bar with both hands overhead, wider than shoulder width apart.

Now pull your body up off the floor and bend your knees slightly and feet off the floor. That is your starting position.

Draw your navel towards your spine.

Now slowly pull knees up towards your chest until knees bent at 90 degrees and thighs come parallel to the floor. Hold for 1 sec, return to the starting position.

Repeat till your desired goal.

Hanging Straight leg Lift:

Stand with feet together under a high pull up bar, hang down from the bar at arm’s length with hands wider than shoulder width apart.

Keep your legs straight and lift your feet slightly off the floor. Keep your back straight and pull abs in towards your spine.

With your legs straight, lift them up until your legs are parallel to the floor. Pause for 1 sec and return to the starting position.

Repeat.

Advanced hanging straight leg lift

Stand with feet together a under high pull up bar, hang down from the bar at arm’s length with hands wider than shoulder width apart and palms facing forward.

Keep your legs straight and lift your feet slightly off the floor. Keep your back straight and pull abs in towards your spine.

With your legs straight, lift them, bend from your hips until your ankles touches the bar.

Pause for 1 sec and return to the starting position. Repeat

Hanging knees to chin:

Hang down from a high pull up bar at your arm’s length. Keep your hands shoulder width apart or wider than shoulder width, and palms facing forward.

Keep your feet together, bend your knees slightly and lift your feet off the floor. Pull your belly button in towards your spine.

Now bend your knees and hips, and then bring your knees up towards your chin. Pause for 1 sec and lower your legs back down to the starting position.

Repeat for the desired number of reps.

Muscles: lower abdominals, shoulders, back and biceps

Hanging Knee to Head:

Hang down from a high pull up bar at your arm’s length. Keep your arms shoulder width apart or wider than shoulder width, and palms facing forward.

Keep your feet together, bend your knees slightly and lift your feet off the floor. Pull your belly button in towards your spine.

Now bend your knees and hips, and then bring your knees up towards your head. Pause for 1 sec and lower your legs back down to the starting position.

Repeat for the desired number of reps.

Knee Raises on Parallel Bar:

Stand in the parallel bar and hold a bar on each side with palms facing each other.

Lift your body slightly off the floor and keep your arms straight. Keep your back straight and hold your body with arms straight throughout the exercise.

Now bend your knees and hips, and then bring your knees up towards your chest.

Then lower your body down to the starting position and repeat.

Mountain climb:

Begin in push up position. Your hands should be wider than shoulder width apart. Keep your back straight and hands directly beneath your shoulders.

Bring your left knee towards the chest but make sure your foot is rested on the floor and right leg is extended back.

Quickly jump up and switch your legs by straightening your left leg and bending your right knee towards the chest.

Keep continue by alternating your legs back and forth as quick as you can.

You can add resistance by wearing weight cuff around the ankle or stepping your legs faster.

Muscles used:

Abs- rectus abdominus, transverse abdominus,

Gluteus maximus, gluteus minimus, gluteus medius, quadriceps,

Back- latissimus dorsi and erector spinae, quadriceps, hip flexors, Deltoid, triceps, calves

Mountain climb on medicine ball:

Begin in push up position. Rest your hands on the medicine ball.

Bring your right knee towards the chest but make sure your right foot rested on the floor and left leg is extended back.

Quickly jump up and switch your legs by straightening your right leg and bending your left knee towards the chest.

Keep continue by alternating your legs back and forth as quick as you can.

You can add resistance by wearing weight cuff around the ankle or stepping your legs faster.

Supine march:

Spine March exercise is one of the best exercises for runners that strengthen abdominal muscles especially transverse abdominis and lower back muscles.

Lie on your back on the mat with knees bent and feet on the mat.

Slowly raise left leg off the mat until your thigh is perpendicular to the floor by maintaining knee bent at 90 degrees.

Press your low back into the mat to prevent from arching your back while performing an exercise.

Lower your left leg and repeat with the other side.

Muscles:

Abs, hip and back

Pall of press:

Attach one end of resistance band to an unmovable object at chest level. Stand with one side facing the anchor point.

Grab the other end of the band with your both hands near to your chest with elbows bent.

You should stand away from anchor point until you fill feel tension.

Slowly straighten your arms in front of your chest and hold for 4-5 second.

Return to start position.

Repeat with 10-12 times and switch your sides.

Muscles:

Abs, oblique, back, gluteus medius, gluteus minimus, latissimus dorsi, chest, shoulders and triceps

Ab wheel roller:

Come onto your all fours on the ground and hold an abs wheel with both hands.

Now slowly roll the wheel forward until you extend your body as far as you can.

Make sure your do not drop your hips down.

Keep your abs tight and back straight.

Then roll the wheel backward to the starting position.

Repeat.

Muscles:

Abdominals, hip flexors, latissimus dorsi, and shoulders

Walkouts with medicine ball:

Stand upright and grab a medicine ball with both hands in front of your thighs.

Then bend your upper torso from your waist and bring a medicine ball on your feet.

Make sure your keep arms and legs straight.

Now slowly walk your hands along with ball forward until you extend your entire (arms, trunk and legs) body as far as possible.

Don’t let your hips sink and keep your abs tight and back straight.

Then roll back to the starting position and repeat.

Muscles:

Abs, back, shoulders and chest.

Donkey kick:

It mainly targets your core and arms, but it killer workout for your entire body.

Come onto your fours with hands underneath your shoulders and legs together.

Slowly shift your body weight onto your both hands and kick your bend legs up towards the ceiling with sole of foot facing the ceiling and feet close to your butt.

Return to start position and repeat.

Oblique muscle

Side to Side Roll:

Lie on your back on the mat with knees bent and feet flat on the floor. Rest your arms out to the sides at the shoulder level. Breathe in.

As you breathe out, turn your knees to the right side of body and roll your head, neck and shoulders to the left side.

Repeat on the other side, knees to the left side and upper body to the right side.

Repeat this exercise at least 8-10 times.

Muscles:

External obliques, internal obliques and rectus abdominis.

The Advanced Side to Side Roll:

Lie on your back on the mat with knees bent at 90 degrees and feet on the floor. Outstretch your arms to your sides with palms facing down to the floor.

Lift your feet up off the floor and bring your legs up until lower legs are parallel to the floor and your thighs perpendicular to the floor.

Turn your knees to the left side, hold for 1 sec and bring them to the starting position and repeat on the right side.

Keep continue alternating side back and forth for 8-10 times.

Progression:

Lie on your back on the floor with feet up off the floor, and knees and hips bent at 90 degree angle.

Curl your upper back to lift your head, neck and shoulders towards the ceiling.

Bring your legs to the right side of your body and upper torso to the left side.

Repeat on the other side.

Upper and lower torso swings in the opposite direction.

Muscles:

External obliques and internal obliques, rectus abdominis.

Mountain Climb twists:

Get into prone plank position by balancing your body onto your feet and hands. Keep your back straight and hands directly beneath your shoulders.

Slowly bend your left knee and bring it towards your right arm but make sure your foot is rested on the floor and right leg is extended back.

Then back down to the starting position. Repeat with a right knee to the left arm.

So your legs are alternating up and down as fast as you can.

Criss cross mountain climb:

Begin into standard push up position. Balance your body on your hands and toes. Keep your back straight and pull a navel in towards your spine.

Now bend your right knee and lift your right foot off the mat and bring it up towards your left shoulder. Lower it back to the starting position and repeat with opposite leg.

Perform it as quick as possible.

Hanging knee raise twist:

Stand with feet together under high pull up bar, hold the bar with both hands overhead, wider than shoulder width apart.

Now pull your body up off the floor. That is your starting position.

Pull your knees up and across to the right side of the body. Hold for 1 sec, return to the starting position.

Then pull your knees up and across to the left side and lower it back to start position.

Keep continue alternate side back and forth.

Knees lift twist on parallel bar:

Stand on the parallel bar facing away from the bar, and grasp either side of the bar with each hand. Palms are facing each other.

Lift your body up off the floor. Keep your trunk straight and bend your hips and knees.

Pull your knees to the right side of your body and hold for 1 sec.

Return to the starting position and repeat on the opposite side.

Side jackknife with single leg

Lie on your right side with legs straight and stacked. Rest your right hand on the left hip and right upper arm on the floor close to your body.

Bend your left elbow and place it behind your head with elbow pointed up towards the ceiling.

As you propped up your head and upper trunk on your right elbow, lift your left leg straight up as far as you can.

Then lower your head, trunk and leg back to the start position and repeat around 10 times. Switch side by lying on the left side.

Repeat 10 times.

Side jackknife with double leg

Lie on your right side body with legs straight and stacked. Rest your right hand on the left hip and right upper arm on the floor close to your body.

Bend your left elbow and place it behind your head with elbow pointed up towards the ceiling.

At the same time, you prop up your head and upper trunk on your right elbow; lift both legs up off the floor as far as you can.

Then lower your head, trunk and leg back to the start position and repeat around 10 times.

Switch side by lying on the left side and do another 10 reps.

Standing twist with medicine ball:

Stand with feet around shoulder width apart and bend your knees slightly. Hold a medicine ball with your hands and extend your arms in front of your chest. Keep your back straight and abs engaged.

Now rotate your upper body and bring a ball to your right side without moving your lower limbs. Make sure your use your abs, not your arms.

Return to the starting position and repeat with rotation to the left side.

Keep continue on alternate side to side rotation.

Variation: you can add resistance by increasing speed of movement.

Standing side bend with medicine ball:

Stand with feet about hip width apart and hold a medicine ball overhead with your hands.

Tighten your abs and keep back straight.

Now slowly bend your upper trunk from the waist and bring overhead ball to your left side and then to the right side.

Perform 3 sets of 10-12 reps.

You can add variation or challenges by holding dumbbell, stability ball, kettle bell or resistance band.

You can hold a dumbbell in your hands over your head or a pair of dumbbell in your hands above your shoulders.

Standing twist with dumbbell:

Stand with feet around shoulder width apart and bend your knees slightly.

Hold a dumbbell with your both hands and extend your arms in front of your chest. Keep your back straight and abs engaged.

Now rotate your upper body and bring a dumbbell to your right side without moving your lower limbs. Make sure your use your abs, not your arms.

Return to the starting position and repeat with rotation to the left side. Keep continue on alternate side to side rotation.

Bicycle crunches:

Lie down on your back on the mat. Bend your elbows and place your hands either side of your head.

Bend the right knee and straighten left leg off the floor, and slowly perform a bicycle pedal movement.

Lift your left shoulder blade off the floor and then curl your upper body diagonally across your body and touch your left elbow to your right knee as you straighten the opposite leg.

Then right elbow to your left knee. Keep continues switching sides like bicycle pedalling.

Muscles:

Oblique and rectus abdominis

Standing bicycle:

This exercise hits your upper abs, lower abs and obliques muscles. Here, you are working your entire body.

Stand upright with feet around hip width apart and place your clasp hands behind your head and elbows pointing out to your sides.

Now slowly bend your left knee and bring it up towards your right side and curl your upper body diagonally across your body and touch your right elbow to your left knee simultaneously.

Then left elbow to your right knee. Keep continues switching sides like bicycle pedalling.

Oblique crunches:

Lie on your back with knees bent and feet on the floor. Bend your elbows and place your hands behind your head.

Now lift your upper body and rotate it to the right side as try to touch your left elbow to the right knee. Make sure your lower back stays down on the floor.

Return to the starting position and repeat on the opposite side.

Oblique crunches with ball:

Lie on your back on the floor with knees and hips bent at 90 degree angle and feet off the floor. Place a medicine ball between knees and hold it throughout the movement.

Clasp hands together in front of your chest.

Now slowly crunch up and hold this position throughout the exercise.

Rotate your upper body to one side and legs to the opposite side.

Then repeat on the opposite side. Keep continue on alternating side back and forth.

Side crunch:

Lie on your back on the floor with knees bent and feet off the floor.

Place your hands behind your head.

Now gently raise your head and shoulder off the floor. Then slowly bring your upper body to right and then left.

Keep continue this movement for 10-15 times.

Side trunk bending:

Lie on your back with knees bent and feet on the floor. Keep your arms at your sides.

Slowly lift your head and upper body off the floor by pressing lower back against the floor.

Raise your arms around 1-2 inches off the floor at your sides.

Now you can start the action by touching one hand to your heel on the same side.

Repeat with the opposite side. Perform this alternate movement.

Variation:

Perform same side trunk bending with a dumbbell in each hands.

Side crunch in standing:

You can perform standing side crunch at low or moderate or high speed depending on your fitness goal.

Stand with feet around hip width apart.

Clasp your hands and place them behind your head.

Now shift your bodyweight to your right leg and bend your left knee and bring it up and out to the left side.

At the same time, bend your upper trunk to the left side and bring left elbow towards left knee.

Return to start position and repeat on the opposite side.

Side crunch in standing with dumbbell:

Stand with feet around shoulder width apart and grab a dumbbell in your left hand.

Outstretch your left arm and bend at around 90 degree angles.

Now shift your bodyweight to your right leg and bend your left knee and bring it up and out to the left side.

At the same time, bend your trunk from your waist and bring left elbow towards left knee.

Return and repeat on the opposite side.

Side crunch with stretch:

Stand with feet around shoulder width apart and rest your right hand at your waist and outstretch your left arm and bend at 90 degree angle.

Shift your bodyweight to your right leg and bend your left knee and bring it up and out to the left side. At the same time, bend your trunk from your waist and bring left elbow towards left knee.

Return with stretch your left arm overhead and then towards the left side and fingers drawing towards the floor along by bending your trunk on the left side.

Then return to the start position and repeat 10 times. Switch sides and repeat 10 times.

Fingers to toes side crunch in standing

Stand with feet wider than hip width apart and outstretch your arms at shoulder level with the left foot pointed outward.

Bend your trunk to the left side from your waist as far as you can and bring left hand down towards left feet; touch your fingers to toes.

Return and repeat on the opposite side.

You can add variation by holding a pair of dumbbell in your hands.

Advanced Side crunch:

Lie on your back on the floor with knees bent at 90 degrees and feet off the floor. Place your hands behind your head.

Gently raise your head and shoulder off the floor.

Now slowly bring your upper body to right and then left. Keep continue this movement for 10-15 times.

Then bring your head and shoulder on the floor and then repeat. You should perform 3 sets of this exercise

Standing side bends with dumbbell:

Stand with feet shoulder width apart.

Grab a dumbbell in each hand at your sides with palm facing in.

Bend your trunk to the right side and roll a dumbbell over out thigh and repeat with the opposite side.

Barbell side bends:

Stand straight with feet around the shoulder width apart and hold a barbell behind your neck on the upper back with wide grip.

Now bend your trunk right side then left side.

Repeat this movement till your desired goal.

Oblique crunch on bench:

Lie flat on your back on the mat with lower legs on a bench or chair. Place your hands behind your head.

Lift your shoulders and upper trunk off the mat by pressing lower back against the floor and then rotate to the right side.

Return till back of shoulders touch the floor.

Then repeat on the left side. Repeat 10 times on each side.

Oblique crunch with bench:

Lie on your right side and rest your right forearm on the bench and extend your legs out and stacked them.

Come onto side plank position by lifting your hips off the floor, and form a straight line from head to feet.

Now lower your hips down towards the floor, hold for 1 count and return to the start position.

Repeat 10-12 times. Switch sides to the opposite side and repeat.

Twist with stick:

Stand with feet around hip width apart. Place a stick across your shoulders and behind your head.

Outstretch your arms at your sides and bend your elbows and hold a stick with palms facing forward.

Now twist your trunk to the right from the waist without moving your lower limbs.

Return to the starting position and repeat to the left side.

Keep continue on alternate side twist for 1 minute.

Decline oblique crunches:

Set a bench by declining it at around 30-40 degree angle. Lie on your back on the decline bench and secure your legs at the end of bench under the pads.

Place your hands at either side of head with elbows pointed out.

Lift your head and upper trunk, twist your trunk to right and bring your left elbow towards the right knee by pressing your low back against the floor.

As you inhale, lower your upper torso back to the starting position.

Repeat with by bringing your right elbow to left knee.

Oblique twist:

Lie on your back on the mat with knees bent and feet on the floor. Stretch your arms in front of your chest.

Lift your upper body off the floor and rotate your body to the right side along with stretched arms. Hold for 1 sec.

Lower your upper body back to the starting position.

Repeat to the opposite side. Keep continue on alternating side back and forth.

Oblique twist with bent legs:

Lie on your back with your arms extended out for support and palms facing the floor.

Lift your legs off the floor and bend your hips and knees around 90 degrees.

Now slowly bring your legs down to one side and then rotate to the other side.

Repeat this side to side rotation without resting.

Variation:

Hold a medicine ball between your knees and repeat side to side rotation.

Advanced Oblique twist:

Lie on your back. Stretch your clasp hand together in front of your chest. Lift your legs off the floor and bend your knees around 90 degrees.

Curl your back and Lift your upper body off the floor.

Now gently rotate your upper body to one side and bring your hands close to the floor without touching the floor and at the same time rotate your legs to the opposite side close to the floor.

Return to the starting position and repeat on the opposite side.

Seated oblique twist with medicine ball I:

Sit on the floor with knees bent and feet on the floor. Grab a medicine ball with both hands and extend your arms in front of your chest.

Slowly lean back and keep your trunk around 45 degree angle. So your buttocks and feet only stay on the mat.

Now slowly rotate your trunk to one side and bring a ball close to the floor without touching it.

Then repeat on the other side. Repeat this side to side rotation with medicine ball and keep your back straight throughout exercise.

Variation:

Hold a medicine ball with both hands, bend your elbows and bring your hands in front of your chest.

Seated oblique twist with medicine ball II:

Sit on the floor and lift your both legs straight up off the floor around 2-3 inches off the floor.

Grab a medicine ball with both hands and extend your arms in front of your chest.

Lean back and keep your trunk around 45 degree angle. So your buttock only stays on the mat.

Now slowly rotate your trunk to one side and bring ball close to the floor without touching it. Then repeat on the other side.

Repeat this side to side rotation with medicine ball and keep your back straight throughout exercise.

Variation:

Hold a medicine ball with both hands, bend your elbows and bring your hands in front of your chest.

You can hold a dumbbell with both hands and perform side to side rotation with dumbbell.

Seated oblique twist with medicine ball III:

Sit on the floor and lift your both legs straight up off the floor around 2-3 inches off the floor.

Grab a medicine ball with both hands and extend your arms in front of your chest.

Lean back and keep your trunk around 45 degree angle. So your buttock only stays on the mat.

Now slowly rotate your trunk to the right side and bring ball close to the floor without touching it. At the same time, rotate your lower body to the left side and bring your knees to the floor without touching it.

Then repeat on the other side.

Repeat this side to side rotation with medicine ball and legs, and keep your back straight throughout exercise. Repeat till your desired goal.

You can hold a dumbbell with both hands and perform side to side rotation with dumbbell.

Lying Side Bend:

Lie on your right side with the right arm on your left hip and rest your left hand behind your head. Rest one leg on the other leg and feet stacked.

Now slowly start side bending by lifting your upper body off the floor and come onto your forearms.

Lower your upper body back to the starting position and repeat 12-15 times.

Switch side by lying on your left side and Repeat 12-15 times.

Lying Side Bend with leg lift:

Lie on your right side with the right arm on your left hip and rest your left hand behind your head. Rest one leg on the other leg and feet stacked.

Now slowly start side bending by lifting your upper body off the floor, at the same time lift y our left leg up little higher than the level of hip.

Lower your upper body back to the starting position and repeat 12-15 times.

Switch side by lying on your left side and Repeat 12-15 times.

Side Bridge:

Lie on your right side with both legs straight and rest upper leg directly on top of the lower leg.

Place your right elbow directly under the shoulder and take your right forearm perpendicular to your body. Keep your left hand on your hip.

Now slowly lift your hips off the floor till your body come in a straight line from head to heels and then lower your hips on the floor. Keep your back straight and abs tight.

Repeat till designation.

Muscles:

Obliques and abs

Seated oblique twist:

Take your position in long sitting position. Keep your back straight and pull a navel in towards your spine to contract your abs.

Outstretch your arms at your sides to the shoulder level.

Now rotate your upper body to the right side and bring your left hand towards the right toes.

Repeat on the other side. Keep continue on alternating side back and forth.

Seated oblique twist with dumbbell:

Take your position in long sitting position. Keep your back straight and pull a navel in towards your spine to contract your abs.

Hold a dumbbell with each hand with palms facing forward and outstretch your arms at your sides to the shoulder level.

Now rotate your upper body to the left side and bring your right hand towards the left toes, and right side dumbbell touches the left toes.

Repeat on the other side. Keep continue on alternating side back and forth.

Trunk rotation with medicine ball in sitting:

Sit on the floor with knees bent and heels on the floor together.

Grab a medicine ball in hands near to your chest. Keep your back straight and abs tight.

Now slowly rotate your trunk to left with the ball in hands near to your chest.

Then return to the starting position and then repeat with opposite side.

Keep continue this movement for 10 to 15 reps.

Advanced technique:

Sit on the mat with slightly knees bent and feet off the floor and lean your body slightly back.

Grab a medicine ball in hands near to your chest.

Now rotate your trunk to the right and then left.

Keep continue alternating side back and forth for 15-30 reps.

Half kneeling cross chop with medicine ball:

Start with half kneeling where left knee on the mat and left foot forward on the mat.

Grab a medicine ball in your hands close to the right hip at your side of the body.

Slowly bring the ball up and across your body above the left shoulder.

Repeat 12-15 times.

Switch side and repeat the movement on opposite with kneeling on left knee position.

Standing wood chop and its variation:

Wood chop is also known as chop exercise and is a part of well rounded abs strengthening workout. It mainly hits your obliques, and rectus abdominis. This is a dynamic exercise.

Standing wood chop with medicine ball:

Stand with feet wider than hip width apart and hold a medicine ball with both hands.

Keep knees slightly bent and your arms straight along with the ball over your left shoulder.

Pull your abs in and keep them engaged throughout the exercise.

Bring the ball down and across your body towards outside of right knee by twisting your upper trunk from waist to the right and bending at your knees.

Hold for 1 count and return to start position.

Repeat 10 times and switch sides.

Muscles:

Abs- transverse abdominis, rectus abdominis, obliques, shoulders, latissimus dorsi, gluteus, quadriceps

Lunges wood chop with medicine ball:

Stand in a splint stance position with the right foot forward. Grab a medicine ball with both hands. Now bend your both knees and come into lunge position.

Keep arms straight along with the ball over your right shoulder.

Pull abs in and contract your abs throughout the exercise.

Bring the ball down and across your body towards outside of left hip by twisting your upper trunk from waist to the left.

Hold for 1 count and return to start position. Repeat 10 times and switch sides.

Standing wood chop with dumbbell or kettle bell:

Stand with feet wider than hip width apart and hold a dumbbell or kettle bell with both hands. Keep knee slightly bent.

Straighten your arms along with the ball over your right shoulder. Pull abs in and contract your abs throughout the exercise.

Bring the dumbbell or kettle bell down and across your body towards outside of left knee by twisting your upper trunk from waist to the left and bending at your knees.

Hold for 1 count and return to start position. Repeat 10 times and switch sides.

You can add challenge by bending your knees at around 90 degrees and lower your body down and bring ball or dumbbell or ketellebell down at outside knee.

Wood chop with splint stance:

Stand in a splint stance position with the left foot forward. Grab a medicine ball with both hands.

Keep knee slightly bent and arms straight along with the ball over your left shoulder.

Pull abs in and contract your abs throughout the exercise.

Bring the ball down and across your body towards outside of right knee by twisting your upper trunk from waist to the right and bending at your knees.

Hold for 1 count and return to start position. Repeat 10 times and switch sides.

Reverse wood chop:

Stand with feet around shoulder width apart.

Grab a medicine ball/dumbbell/kettle bell with both hands at the outside of left hip.

Now lower your body into the squat position by bending your knees and hips. Keep your arms straight.

Then, extend your legs and move a ball/dumbbell/kettle bell up and across your body and at the same time rotate your entire body to the right side.

Bring your hands over your right shoulder.

Return to the starting position.

Repeat.

Muscles:

Abs- transverse abdominis, rectus abdominis, obliques, shoulders, latissimus dorsi, gluteus, quadriceps, hamstrings

Wide squat Wood chop with resistance band:

Stand with feet wider than shoulder width apart. Secure one end of resistance band to an unmovable object at the right side of body, away from foot near the ground.

Grab the other end with both hands at the outside of right hip. Take few steps away to feel tension in the band.

Now lower your body into the squat position by bending your knees and hips. Keep your arms straight.

Now move a band up and across your body and at the same time rotate your entire body to the left side. Bring your hands over your left shoulder.

Hold for 1 count and return and repeat 10 times

Switch side and repeat.

Windmill:

It strengthens your oblique, middle and lower back and hits on your core muscles.

Stand with feet around hip width apart or wider than hip width apart. Grab a dumbbell or kettlebell in your right hand and extend right arm overhead.

Lower your body by bending your upper trunk at the waist and reach your right hand to right foot.

Keep your left arm straight up above your head and look up at the left hand throughout the exercise.

Return to start position and repeat.

Muscles:

Obliques, rectus abdominis, glutes, hamstrings,glutes, lower back, deltoid, trapezius

Variation:

You can add resistance by reaching right hand to the left foot.

Windmill exercise:

Stand with feet wider than hip width apart and outstretch your arms slightly higher than shoulder level to either side.

Now twist your trunk to the left side by bending your hips and knees, reach down and touch left toes with the right hand.

Keep the left arm straight position and maintain single alignment with the right arm.

Hold for 1 count and return to start position and repeat on the opposite side.

Muscles:

Obliques, rectus abdominis, glutes, lower back, hamstrings, deltoids, trapezius, and upper back

PLANK AND ITS VARIATION:

The plank exercise is an isometric exercise for strengthening your entire core, including rectus abdominis, transverse abdominis, obliqes, lower back, and hips. It also strengthens shoulders, neck, chest, thighs, and calves.

Modified plank/ Plank on knees and elbow:

Lie on your stomach on the floor. Keep your feet together or minimum 1 inch apart. Push off the floor, raising up onto knees and forearms.

Bend your knees so only your knees and forearms touch the floor. Keep your back straight and hold your body in a straight line from head to knees.

Place your elbows directly under the shoulders, forearm on the floor and clasp your hands together. Keep your head in a neutral position; don’t let your head move up or down.

You should focus on engaging core (abs, back and butt) muscles. Don’t allow your hips to rise or body to sag.

Hold this position as long as you can. Then lower your body to the starting position.

Plank on elbow:

Lie face down on the floor. Keep your feet together or minimum 1 inch apart. Lift your body up onto your forearms and toes so that only your toes and forearms touching the floor.

Keep your back straight and hold your body in a straight line from head to heels. Place your elbows directly under the shoulders, forearm on the floor and clasp your hands together.

Keep your head in a neutral position; don’t let your head move up or down. You should focus on engaging core muscles. Don’t allow your hips to rise or body to sag.

Hold this position as long as you can. Then lower your body to the starting position.

Plank on elbow with arm lift:

As you hold the plank on elbow, stretch one arm out in front of your head and hold this position. Lower your arm back and repeat with opposite arm

Plank on elbow with leg lift:

As you hold the plank on elbow, extend one leg up toward the ceiling and hold this position and repeat with opposite leg.

Plank on elbow with alternate arm and leg lift:

As you hold the plank position on elbow, simultaneously raise your one arm out in front of your head and extend opposite leg up towards the ceiling.

At the same time, lower them down to the start position and repeat with opposite arm and leg. Repeat till your desired goal.

Rocking plank on elbow:

Lie face down on the floor. Keep your feet together or hip width apart.

Lift your body up onto your forearms and toes so that only your toes and forearms touching the floor.

Keep your back straight and hold your body in a straight line from head to heels.

Place the elbows directly under the shoulders.

Rock your body forward and back ward on your toes and forearms.

Repeat for 1 minute or till your desired goal.

Prone plank:

Lie face down on the floor. Keep your feet together or minimum 1 inch apart.

Lift your body up and balance onto your hands and toes so that only your toes and hands touching the floor.

Keep your back straight and hold your body in a straight line from head to heels. Place hands directly under the shoulders.

Keep your head in a neutral position in aligned with spine; don’t let your head move up or down. You should focus on engaging core muscles. Don’t allow your hips to rise or body to sag.

Hold this position as long as you can. Then lower your body to the starting position.

Muscles:

Transverse abdominis, rectus abdominis, erector spinae, pectoralis, deltoid, trapezius, rhomboids, serratus anterior, gluteus maximus, quadriceps, Sartorius, gastrocnemius.

Plank with arm lift:

As you hold the plank, stretch one arm out in front of your head and hold this position. Lower your arm back and repeat with opposite arm

Plank with leg lift:

As you hold the plank, extend one leg up toward the ceiling and hold this position and repeat with opposite leg.

Plank with alternate arm and leg lift:

As you hold the plank position, simultaneously raise your one arm out in front of your head and extend opposite leg up towards the ceiling.

At the same time, lower them down to the start position and repeat with opposite arm and leg. Repeat till your desired goal.

Plank with row and kick:

Come onto plank position and balance your body on toes and hands. Feet should be hip width apart.

Place a pair of dumbbell on the floor wider than shoulder width apart. Grab a dumbbell with each hand. Keep your back straight and abs engaged.

Now bend right elbow and pull a dumbbell up at the side your right chest, then straighten your arm as you kick back.

Bend your elbow again and lower it down to the start position.

Repeat with opposite arm.

Rocking plank:

Lie face down on the floor. Keep your feet together or hip width apart.

Lift your body up and balance onto your hands and toes. Keep your back straight and hold your body in a straight line from head to heels.

Place the hands directly under the shoulders. Don’t raise your hips or sag your back.

Now rock your body forward and back on your toes for 1 minute.

Rocking plank with leg lift:

Come onto standard plank position and balance your body on your toes and hands.

Your hands should be in aligned with shoulders and keep your feet shoulder width apart or close together. Don’t raise your hips or sag your back.

Lift your right leg straight up off the floor at your back level.

Now rock your body forward and backward on your left leg toes and hands.

Repeat by lifting left leg off the floor and rocking right leg toes.

Continue with alternate legs back and forth.

Hands to elbows plank: up down and down up plank

Get onto standard plank position with hands on the floor. Your feet should be together or slightly apart. Keep your back straight and hold your body in a straight line from head to heels.

Place the hands directly under the shoulders. Keep your head in a neutral position in aligned with spine; don’t let your head move up or down.

Immediately, lower your body down on your forearm by bending your right elbow first, then your left elbow. So now you are on elbow plank position.

Push back to start position by extending your right elbow first and then left elbow.

Repeat with opposite manner or similar manner.

Plank Jumping jack:

Start in plank position on your elbows and toes with hands clasped together.

Place your elbows on the floor underneath your shoulders and keep your feet together and straight behind you. Keep your entire back straight and tighten your abs.

Now jump your legs outward as wide as you can and bring it together with jumping move.

Repeat without pausing the movement.

Or

Come onto plank position with hands and toes on the floor. Hands should be shoulder width apart and feet together.

Now jump your legs outward as wide as you can and bring it together with jumping move.

Repeat without pausing the movement.

Spiderman plank:

Get onto modified plank position and get your body balance on your toes and elbows. Your feet should be close together or slightly apart. Your elbows should be in aligned with shoulders.

Raise your right leg off the floor, bend at the knee and bring right knee out to side of right elbow.

Straighten your right leg and rest the foot on the floor.

Repeat with opposite leg by bringing left knee to your left elbow.

Keep continue on alternate knees bending forth and back.

Muscle:

Abs, triceps,

Plank with leg lift or plank donkey kick:

As you hold the plank, lift right straight leg up off the floor around 6-7 inches and hold this position.

Lower your leg down to the starting position and repeat with the opposite leg.

For advanced training, you can squeeze your butt while doing leg lift in plank position.

Muscles:

Abs, gluteus maximus, hamstrings

Or

Get onto plank position and keep your back straight and pull the navel towards your spine.

Lift right leg off the floor bending your knee at 90 degree angle so that sole of foot faces the ceiling. Try to push sole of foot up towards the ceiling.

Lower the leg down to the start position and repeat on opposite leg.

Muscles:

Abs, gluteus maximus, hamstrings

Advanced plank donkey kick:

Get onto plank position keeping your back straight; pull the navel towards your spine.

Raise right leg off the floor, bend right knee and bring it towards the right elbow, then try to push sole of the foot up towards the ceiling. Make sure you maintain knee straight while going up towards the ceiling. Don’t move your pelvis or arch your back.

Lower your right leg down next to the left leg and repeat with left leg.

Muscles:

Glutes, hamstrings, abs, back, iliopsoas, quadriceps,

Prone Plank twist:

Begin with plank position by balancing on your feet and hands.

Now bend your right knee, twist your lower trunk with right leg and reach the left hip.

Return to the plank position and repeat with left leg. Keep continue on alternating side back and forth.

Muscles:

Transverse abdominis and obliques muscles

Plank with swing dumbbell:

Come onto push up position with hands on floor underneath shoulders, keep dumbbell in front of chest on the floor. Tighten your abs and keep your back straight, make sure you maintain a straight line from head to heel throughout exercise.

Lift left arm off the floor and hold a dumbbell with the left hand.

Swing a dumbbell first towards the right arm then towards the left side of body below your chest. Keep continue this swinging movement for 10-12 times.

You require a lot of core control to perform this exercise. You can start with knees on floor plank exercise.

Prone plank with lateral raise:

Come onto push up position with hands on the floor just underneath your shoulders.

Grab a dumbbell in your left hand. Keep your back straight and pull abs in.

Rotate your trunk to the left side and then up and bring extended left arm towards the ceiling until left arms come in a vertical line with the right arm.

Make sure your lower body in a prone plank position. Reverse the move and repeat.

Muscles:

Muscles:

Transverse abdominis, rectus abdominis, obliques, gluteus medius, gluteus minimus, erector spinae, pectoralis, deltoid, trapezius, rhomboids, serratus anterior, gluteus maximus, quadriceps, Sartorius, gastrocnemius.

Modified side plank:

Lie on your right side with knees bent. Lift your body up and balance on the side of your right knee and right forearm, so that only your side knee and forearm touches the floor.

Place right forearm perpendicular to the body and right elbow directly underneath the right shoulder.

Keep your back straight and hold your body in a straight line from head to knees. Your knees stacked and place your left arm at your side or stretch it up towards the ceiling.

Hold the position as long as you can. And then repeat on your left side.

Variation:

Modified side plank with leg lift:

Lie on your right side with knees bent. Lift your body up and balance on the side of your right knee and right forearm, so that only your side knee and forearm touches the floor.

Hold side plank position and Lift your above leg up around 5-6 inches and lower down to the starting position.

Repeat.

Modified side plank:

Lie on your right side and lift your body up and balance on the side of your right foot and right forearm.

Place your forearm perpendicular to the body and rest your right elbow directly under the right shoulder. Keep your back straight and hold your body in a straight line from head to feet. Stack your feet together.

Place your left arm at your side or stretch it up towards the ceiling.

Hold the position as long as you can. And then repeat on your left side.

Muscles:

Transversus abdominis, rectus abdominis, obliques, quadratus dlumborum, gluteus medius, gluteus minimus, gluteus maximus, quadriceps, hamstrings, latissimus dorsi, pectoralis major, levator scapulae

Side plank with oblique crunches:

Lie on your right side and lift your body up and balance on the side of your right foot and right forearm.

Place your forearm perpendicular to the body. Keep your back straight and hold your body in a straight line from head to feet. Stagger your feet and rest your right foot forward.

Place your left hand behind your head and elbow pointed up towards the ceiling.

Curl your upper trunk across your body; lower it down towards the floor near your right hand.

Then return your upper trunk back to the starting position and repeat.

Then lie on your left side and bring your right elbow towards the floor near left hand.

Side plank with twist:

Lie on your right side and lift your body up and balance on the side of your right foot and right forearm.

Extend left arm up toward the ceiling.

Bring left arm under your body and behind by twisting your upper torso.

Return back to the starting plank position with the left arm in the air and repeat on the opposite side.

Side plank twist on stability ball:

Start with modified side plank position. Rest your right forearm on the stability ball and feet on the floor. Stagger your feet or stacked them.

Extend your left arm up towards the ceiling.

Bring left arm under your body and behind by twisting your upper torso.

Return back to starting plank position with the right arm in the air and repeat on the opposite side.

Side plank

Lie on your right side and lift your body up and balance on the side of your right foot and right hand, so that only your side foot and hand touches the floor.

Stack your feet or place right foot on the floor in front of left foot. place your left arm at your side or stretch it up towards the ceiling.

Keep your back straight and hold your body in a straight line from head to heels. Place right hand directly under the right shoulder.

Hold the position as long as you can. Switch sides and repeat on your left side.

Muscles:

Internal obliques, external obliques and transverse abdominis, Gluteus medius, gluteus minimus, hip adductors, gluteus maximus, quadriceps, hamstrings.

Side plank with twist:

Lie on your right side and lift your body up and balance on the side of your right foot and right hand.

Extend left arm up toward the ceiling.

Bring left arm under your body and behind by twisting your upper torso.

Return back to starting plank position with the left arm in the air and repeat on the opposite side.

Side plank with leg raise I:

Lie on your right side and come onto side plank position and balance your body on your right forearm and side of the right foot. Stack your feet.

Raise your left leg straight up as high as possible towards the ceiling and lower it down to the start position.

Repeat 10-12 times. Repeat with opposite leg by lying on the opposite side. Repeat for 10-12 times.

Variation:

You can add resistance by adding weight cuff around your lifted ankle.

Side plank with leg raise II:

Lie on your right side and come onto side plank position and balance your body on your right hand and side of the right foot. Stack your feet.

Raise your left leg straight up as high as possible towards the ceiling and lower it down to the start position.

Repeat 10-12 times. Repeat with opposite leg by lying on the opposite side. Repeat for 10-12 times.

Variation:

You can add resistance by adding weight cuff around your lifted ankle.

Side plank with lateral raise:

Lie on your right side and Hold a dumbbell in your left hand.

Now prop your body up on your right hand and one foot on other. Make sure your body forms a single line from shoulders to feet.

Extend your left arm in front of your chest.

Slowly lift the dumbbell up towards the ceiling until both arms come in a straight line.

Hold for 1 count and return and return to start position. Repeat on the opposite side.

Side plank with lateral raise on bench:

It targets shoulders, upper back, obliques and entire core.

Lie on your right side with right forearm on the bench and grab a dumbbell with your left hand.

Rest your left leg in front of right leg for more support. Make sure your body forms a single line from shoulders to feet.

Rest your left arm at your side.

Slowly lift the dumbbell up at the level of shoulder.

Hold for 1 count and return and return to start position. Repeat on the opposite side.

Reverse plank:

Sit on a mat and straighten your legs in front of you. Rest your hands on a mat outside your hips with fingers pointed forward.

Push your hand down on the floor and straighten your arms, and lift your hips and body off the floor towards the ceiling.

Keep your entire body straight in single alignment from head to ankles. Pull your belly button towards your spine and back straight.

Hold and lower your body down to the starting position. Repeat.

Muscles:

Abs, back, gluteus, hamstrings, triceps, shoulders, quadriceps, gastrocnemius

Reverse plank with leg lift:

Sit on a mat and straighten your legs in front of you. Rest your hands on a mat outside your hips with fingers pointed forward.

Push your hands down on the floor and straighten your arms, and lift your hips and body off the floor towards the ceiling.

Now lift your right leg straight up toward the ceiling and bring it back next to left leg. Lower your body down to the start position.

Repeat with opposite leg.

Pivoting upper cuts:

Stand with feet around shoulder width apart and toes pointed forward, holding a dumbbell with each hand.

Bend your elbows at your sides and bring your hands in front of your chest with palms facing each other.

Now bend your knees and lower your body down into partial squat position.

As you stand up, rotate your body to the right side and extend your left arm across your face and punch in the air over your head at the right side. As you rotate to the right side, turn your right toes out and lift your left heel off the floor and pivot your left toes towards the right foot.

Rotate back to the starting position and repeat with the opposite side.

Keep continue alternating side back and forth.

Muscles:

Quadriceps, gluts, hamstrings, obliques, abs, shoulders and arms

Side plank with clam:

Lie on your right side and place your left hand on the floor.

Bend your hips and knees to an approximately 45 degree angles. Stack your legs on top of each other and feet together.

Lift your body up and balance on the side of your right foot and right forearm.

Place your forearm perpendicular to the body and rest your right elbow directly under the right shoulder. Keep your back straight and hold your body in a straight line from head to feet. Stack your feet together.

Now raise your left knee away from your right leg, keeping your feet together. Tighten your butt and pelvis should be still.

Then lower your left knee down to the starting position. Repeat 12-15 times. Switch side and repeat.

Muscles:

Abs, obliques, gluteus maximus and gluteus medius