Prop yourself up into a forearm plank while lying facedown. Keep your elbows beneath your shoulders and your hands in fists. Parallel forearms. Hold 10–20 seconds per set.
Face-up on the floor with arms straight over your shoulders. Start by bringing your knees exactly over your hips and bending your knee so your calf makes a 90-degree angle with your thigh.
Next, drop your left arm and straighten your right leg. Pause, then switch sides. One set is 14 alternating repetitions.
Like a summer camp cannonball, hug your legs to your chest and lie on your back.
Extend your legs and arms into a "hollow" stance while pressing your lower back to the floor. Hold for five seconds before curling up again, and do five reps per set.
Do it: Stand with your feet hip-width apart and grasp a dumbbell in your right hand, palm towards the chest. Keep your back straight, activate your core,
and bend to the side as far as possible—only at the waist. Hold for one second and return to start for one rep. 12–20 repetitions per set.
and bend to the side as far as possible—only at the waist. Hold for one second and return to start for one rep. 12–20 repetitions per set.
Do: An upside-down dead bug. On a tabletop, shoulders over wrists and hips over knees. Core-lift your right arm and left leg. Kick back and palm inward.
Wait until your arm and leg are the same height as your torso, then touch your elbow and knee beneath. One rep per side, five sets.