How to perform a plank

To perform a plank, start in a lying position on the floor with your elbows positioned under your chest at a 90-degree angle. Push your toes into the ground, lifting your body off the floor. Ensure your legs and core are engaged, and maintain a strong, neutral spine. Hold this position to work on your core strength and stability.

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Butt Ups

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Butt ups offer an excellent way to target the abdominal muscles, with a primary focus on the lower abdominal area. Begin in a supine position, with your hands positioned alongside your hips. Elevate your legs to form a 90-degree angle and initiate the movement by engaging your abdominal wall, directing your feet upward. It's imperative to maintain a constant connection between your back and the floor, preventing any undue stress on your neck while you aim to bring your feet closer to the ceiling.

Body Saw Push up position

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Elevating the intensity of the body saw entails progressing into a push-up stance. While maintaining a neutral alignment of your spine and neck, a continuous engagement of your core, and a display of power in your chest and arms, you will actively propel your energy through the ground during the execution of this more demanding variation.

Dragon push up

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Dragon push-ups, also known as handstand push-ups, are an advanced bodyweight exercise that requires balancing on your hands while lowering and raising your body. To perform a dragon push-up, start in a handstand position with your feet against a wall for support. Slowly lower your head toward the ground and push back up, engaging your shoulders and triceps for a challenging upper body workout that also improves balance and core strength.

Side plank rotations - improve balance

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To perform side plank rotations, begin in a side plank position with your left arm stacked under your left shoulder and your right arm extended upward. Rotate your torso toward the ground, bringing your right arm underneath your body, and then raise it back up to the starting position to complete one repetition. Repeat on the opposite side for a balanced workout.

Reverse plank kicks - let's lower body burns

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To perform reverse plank kicks, start seated with your hands slightly behind your hips, fingers pointing forward, and legs stretched out in front. Elevate your body by engaging your core, holding yourself off the ground. Contract your lower abdominal muscles, then raise one leg to about a 45-degree angle before lowering it back to the floor. Alternate between legs to complete one repetition.

How to perform a plank

More like this:

Butt Ups

Body Saw Push up position

Dragon push up

Side plank rotations - improve balance

Reverse plank kicks - let's lower body burns

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