Twisting Sit-ups
3 Times
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Left: 10 reps
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Right: 10 reps
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Rest: 1 min
Hydrate: During Rest
- Lie on your back with your knees bent and feet flat on the floor.
- Place your hands on the sides of your head (don’t clasp them) and flare your elbows out.
- Using your ab muscles, sit up and turn so that your right elbow reaches toward your left knee.
- If they touch, great, but don’t force it.
- Once you feel the contraction, lower yourself back down and repeat the opposite way.
Reverse Crunch
3 Times
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Reps: 10
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Rest: 1 min
Hydrate: During Rest
- Lie on your back with your legs straight and your hands under your lower back.
- Raise your legs, so your heels are slightly off the floor.
- Raise your head, so it is slightly elevated as well.
- Lift your legs straight up until your hips come off the floor.
- Lower yourself back down to the starting position and repeat.
Side Plank with a Dip
3 Times
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Reps: 10
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Rest: 1 min
Hydrate: During Rest
- Place either elbow directly underneath your shoulder and place yourself into a side plank position.
- Lower the hip until it’s slightly above the floor, but don’t let it touch the floor.
- Use the strength in your core to lift your hips back to the starting position and repeat.
- Once you perform all the reps on one side, repeat with the other.
Plank
6 Times
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Time: 20 Secs
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Rest: 40 Secs
Hydrate: During Rest
- Get into a push-up position and rest your forearms on the ground.
- They should be parallel to your body, and your elbows should be directly below your shoulders.
- Your toes and your forearms should support your body weight. Keep your spine straight, and don’t look up.
- While staying in this position, pull your stomach in like you want your belly button to touch your spine.
- Hold this position for 20 secs.
- If you reach failure, take a brief break.
Full-Body Crunch
3 Sets
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Reps: 15
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Rest: 1 min
Hydrate: During Rest
- Start out by lying flat on the floor.
- Lift your upper body off the floor to engage the upper portion of your abs.
- Rest your palms on the floor beside you so you can maintain this position.
- Lift your legs off the floor a couple of inches.
- This is your starting position.
- Tuck both knees in toward your chest, contracting your lower abs in the process.
- Perform this movement slowly so your abs are doing the work.
- Going too fast will engage the hip flexors.
- Slowly return your legs to the starting position.
- Repeat for the desired number of reps.
Mountain Climber
3 Sets
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Reps: 15 per leg
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Rest: 1 min
Hydrate: During Rest
- Get into the top position of a push-up.
- Start by bringing each knee toward your midsection, alternating each leg slowly until you get into a rhythm.
- Then, increase the speed gradually.
- Once you’re at a top speed that you’re comfortable with, continue until you’ve reached your rep or time goal.