Plank Variations
– Standard Plank: Begin in a push-up position with your elbows on the ground. Keep your body in a straight line from head to heels. – Side Plank: Balance on one elbow and stack your feet. Lift your hips off the ground,
Bicycle Crunches
– Lie on your back with your hands behind your head. – Bring your left elbow and right knee toward each other while extending your left leg. – Alternate sides in a pedaling motion.– Side Plank: Balance on one elbow and stack your feet. Lift your hips off the ground,
Leg Raises
– Lie flat on your back with your hands under your hips. – Lift both legs toward the ceiling while keeping them straight. – Lower your legs without letting them touch the ground.
Mountain Climbers
– Start in a push-up position. – Bring one knee toward your chest, then switch to the other knee, as if you're running in place.
Reverse Crunches
– Lie on your back with your knees bent and feet off the ground. – Pull your knees toward your chest, lifting your hips off the ground.
Russian Twists
– Sit with your knees bent and feet off the ground, leaning back slightly. – Hold a weight or object with both hands and twist your torso to the right, then to the left.
Superman
– Lie face down with your arms extended overhead and legs straight. – Lift your arms, chest, and legs off the ground, squeezing your lower back and glutes.
Flutter Kicks
– Lie on your back with your hands under your hips. – Lift your legs slightly off the ground and kick them alternately in a fluttering motion.
Hollow Body Hold
– Lie on your back with your arms extended overhead and legs straight. – Lift your arms, head, shoulders, and legs off the ground while keeping your lower back pressed into the floor.
Sit-Ups
A classic and effective ab exercise. Lie on your back, bend your knees, and use your core to lift your upper body off the ground.
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