Hip Rotation

Hip rotations serve as a valuable core conditioning exercise. To perform hip rotations, commence in a standing position with slightly bent knees, and ensure your feet are firmly planted on the ground, ideally spaced at approximately one and a half shoulder widths apart, or to your comfort. Engage your core by pulling in your stomach. Begin the movement by rotating the trunk from your hips while keeping your arms fixed in place, ensuring your head turns in unison with your torso throughout.

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Sit Up Punches - engage overall abdominal strength

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To perform sit-up punches, begin in a lying position on the floor with your knees bent. Crunch your abs upward, aiming to touch your knees or thighs, taking care not to strain or pull on your neck. While in the lifted position, release one of your hands and punch it toward the opposite knee. Return the hand back down and repeat the punching motion on the opposite side.

Plank Into Lunge - full-body exercise

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The plank into lunge is a full-body exercise. Begin in a high plank position, then bring one knee up toward the elbow and plant the heel on the floor for stability. Drive up through the front leg, hinge at the hips to bring your torso into an upright position, hold for a few seconds, and then return to the plank position. Repeat the movement on the other side. This exercise engages multiple muscle groups and enhances strength, balance, and flexibility.

Slow climbers - build strength and lower body

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Slow climbers are an effective lower body strength exercise. To perform them, start standing with your feet shoulder-width apart, then get into a squat position, keeping your body low. Begin to walk forward in this squat position for several steps and then walk backward to the starting position, maintaining tension in your leg muscles throughout.

Bicycle crunches Abs

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Bicycle crunches provide a comprehensive core workout, effectively activating the transverse abdominis, rectus abdominis, and oblique muscles. It's crucial to emphasize drawing your navel deeply into your abdominal region, ensuring a strong engagement of your core. Keep in mind to avoid tugging on the back of your head, preventing any undue strain on your neck while extending your elbows towards your knees. When performing bicycle crunches, make certain to maintain this core-focused technique for optimal results.

Plank Leg Raises - target the glutes and core muscles

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Plank leg raises are a great exercise for targeting the glutes and core muscles. Start in a high plank position with an engaged core, a neutral spine, and your chest and shoulders over your hands. Lift one leg up towards the ceiling, then lower it back down, and alternate sides to complete one repetition. This exercise helps strengthen your core and works on improving your glute muscles for a well-rounded workout.

Hip Rotation

More like this:

Sit Up Punches - engage overall abdominal strength

Plank Into Lunge - full-body exercise

Slow climbers - build strength and lower body

Bicycle crunches Abs

Plank Leg Raises - target the glutes and core muscles

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