Sit outs - improve your agility and mobility

Sit-outs are an exercise that starts in a high plank position with an engaged core for a stable base. You rotate your body to one side, lifting the inside hand up and bringing the outside foot through until you are fully extended, and then return to the high plank position before repeating the movement on the opposite side.

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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.

Plank Jump In - high-intensity core exercise

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Plank jump-ins are a high-intensity core exercise. Begin in a high plank position with your chest and shoulders positioned over your hands. Kick off with both feet and jump the legs through toward the hands, aiming to get them around knee to elbow level, and then jump back to complete one repetition. This exercise is an excellent way to work on core strength and agility while adding an element of cardio to your routine.

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

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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.

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.

Sit outs - improve your agility and mobility

More like this:

Body Saw Push up position

Plank Jump In - high-intensity core exercise

Plank Leg Raises - target the glutes and core muscles

Hip Rotation

Sit Up Punches - engage overall abdominal strength

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