Work on the strength and stability of your core with these four fundamental exercises. Simple, but highly effective!
Works transverse abdominals, upper and lower back.
- Lie on your stomach and place your elbows directly under your shoulders with forearms and hands on the floor.
- Place feet about hip-width apart.
- Slowly lift your hips off the floor, keeping your back straight.
- Squeeze your glutes together. Don’t sag through the hips or arch your back.
- Hold for 10 to 20 seconds, working up to 30 seconds.
Works back, glutes, hip flexors
- Lie down on your back, bend your knees and place your heels near your bum (6 to 8 inches).
- Place your arms at your sides, palms down.
- Pull your navel toward your spine (to eliminate any space between the floor and your lower back).
- Squeeze your glutes, while you slowly raise your hips off the floor and push up from your heels, forming a straight line from shoulders to knees.
- Pause, then slowly lower your hips to the ground.
Works inner and outer thighs, hip flexors and abs.
- Lie on your back with legs straight, and place both hands under your head.
- Pull your navel toward your spine (to eliminate any space between the floor and your lower back), and raise your shoulders off the floor.
- Raise your legs 6 to 8 inches off the ground (you can start higher as Kris does here) and scissor them: left leg over right, then right over left.
Works back, glutes, hip flexors.
- Kneel on all fours with your hands placed flat on the floor under your shoulders and your knees under your hips.
- Raise your right arm while extending your left leg.
- Keep your back straight and your hips level.
- Hold for 1–5 seconds.
- Repeat, raising left arm and right leg this time.