Reverse Crunches - tone the lower part of your core

Reverse crunches are a highly effective core exercise, focusing on the lower abdominal region. To perform them, lie on your back with your hands beside your hips for support. Lift your legs to a 90-degree angle, and then engage your core muscles to roll your pelvis towards your chin while lifting your chest toward your thighs to complete one repetition. This exercise helps strengthen and tone the lower part of your core.

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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.

How to perform a plank

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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.

Sit outs - improve your agility and mobility

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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.

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.

Up and down plank - dynamic variation of the plank exercise

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The up and down plank is a dynamic variation of the plank exercise. Begin in a low plank position on your elbows and forearms with engaged core muscles, ensuring a neutral spine parallel to the floor. From there, raise one hand to the floor to transition to a high plank, holding for a few seconds, and then return to the initial low plank position.

Reverse Crunches - tone the lower part of your core

More like this:

Sit Up Punches - engage overall abdominal strength

How to perform a plank

Sit outs - improve your agility and mobility

Plank Jump In - high-intensity core exercise

Up and down plank - dynamic variation of the plank exercise

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