Core

Instructions

• Start on your hands and knees in a tabletop position.
• Step one foot back and then the other, so your legs are fully extended.
• Engage your core to keep your body in a straight line from your head to your heels.
• Distribute your weight evenly between your hands and feet and hold the position.

Tips

• Look at a spot on the floor just ahead of your hands to keep your neck neutral.

Modifications

• For less intensity, drop to your knees while maintaining a straight line from knees to head.

Benefits

Abdomen, Chest, Glutes, Lower Back, Obliques, Shoulders, Triceps, Upper Back

Instructions

• Start on your hands and knees in a tabletop position.
• Lower your forearms to the floor, then step back with both feet so your legs are fully extended.
• Engage your core to keep your body in a straight line from your head to your heels.
• Distribute your weight evenly between your forearms and feet and hold the position.

Tips

• Align your elbows directly under your shoulders.
• Avoid arching your lower back or lifting your hips too high.

Modifications

• For less intensity, drop to your knees while maintaining a straight line from knees to head.

Benefits

Abdomen, Chest, Glutes, Lower Back, Obliques, Shoulders, Triceps, Upper Back

Instructions

• Start on the floor in a push-up position with your forearms on the floor.
• Engage your core to lift your hips towards the ceiling, forming an inverted "V" shape with your body.
• Distribute your weight evenly between your forearms and feet and hold the position.

Tips

• Keep your legs straight and your heels off the ground.
• Keep your head between your arms and relax your neck.

Modifications

• For less intensity, keep your knees slightly bent and lower your hips.
• Use a cushion under your forearms for extra support.

Benefits

Abdomen, Chest, Shoulders, Triceps

Instructions

• Start lying on your side with your legs extended and your feet stacked on top of each other.
• Place your bottom elbow under your shoulder and your forearm flat on the floor.
• Engage your core and lift your hips off the floor, creating a straight line from your head to your heels.
• Rest your top hand on your hip and hold the position.

Tips

• Keep your hips lifted and in line with your body.

Modifications

• For less intensity, lower your bottom knee to the floor for support.

Benefits

Abdomen, Obliques, Shoulders, Triceps

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Place your hands on the floor behind your hips with your fingers pointing toward your feet.
• Press your palms and heels into the floor and engage your core to lift your hips up toward the ceiling.
• Straighten your arms and legs to create a straight line from your head to your heels and hold the position.

Tips

• Keep your chest lifted and your head in a neutral position.
• Keep your arms straight but avoid locking your elbows.

Modifications

• For less intensity, bend your knees and keep your feet flat on the floor.
• If wrist discomfort occurs, try turning your fingers out to the sides slightly.

Benefits

Abdomen, Glutes, Hamstrings, Lower Back, Shoulders

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Place your hands on the floor behind your hips with your fingers pointing toward your feet.
• Press your palms and heels into the floor and engage your core to lift your hips up toward the ceiling.
• Keeping your legs straight, lift one leg up off the floor and hold the position.

Tips

• Straighten your arms and legs to create a straight line from your head to your heels
• Keep your chest lifted and your head in a neutral position.

Modifications

• For less intensity, keep both feet on the floor.
• If wrist discomfort occurs, try turning your fingers out to the sides slightly.

Benefits

Abdomen, Glutes, Hamstrings, Hips, Lower Back, Quadriceps, Shoulders

Instructions

• Start lying on your back with your knees bent and your feet flat on the floor.
• Engage your core and glutes to lift your hips off the floor, forming a straight line from your knees to your shoulders.
• Keep your palms and shoulders pressed into the floor and hold the position.

Tips

• Squeeze your glutes at the top of the movement.
• Avoid arching your lower back; the movement should come from your hips and glutes.

Modifications

• For less intensity, lift your hips only partially off the ground.
• If you feel any neck strain, try placing a small, folded towel under your head for support.

Benefits

Glutes, Hamstrings, Lower Back

Instructions

• Start lying on your back with your legs extended and your arms behind your head.
• Engage your core to lift both legs off the floor, creating a 45 degree angle between your legs and the floor.
• Keep your legs straight and your feet together and hold the position.

Tips

• Keep your lower back pressed into the floor.
• Keep your head and shoulders flat on the floor throughout the exercise.

Modifications

• If lifting both legs is too intense, perform the exercise with one leg at a time.
• If you feel strain in your lower back, place your hands under your hips for support or bend your knees slightly.

Benefits

Abdomen, Hips, Quadriceps

Instructions

• Start lying on your back with your knees bent and your feet flat on the floor.
• Engage your core to extended your legs and lift them straight up into the air.
• Lift your head, neck, and shoulders off the floor and reach up with your arms to touch your toes.
• Hold the position.

Benefits

Abdomen

Instructions

• Start lying on your back with your knees bent and your feet flat on the floor.
• Place your hands behind your head and engage your core to lift your head and shoulders off the floor.
• Extend one leg straight out and bring your opposite knee towards your chest, while rotating your upper body to bring your opposite elbow toward your raised knee.
• Hold the position and switch sides at the halfway point.

Tips

• Keep your lower back pressed into the floor.
• Focus on the rotation of your torso, not just the elbow-to-knee movement.
• Avoid pulling on your neck with your hands.

Benefits

Abdomen, Obliques

Instructions

• Start lying on your side with your legs extended and your feet stacked on top of each other.
• Rest your head on your lower arm and place your top hand on your hip.
• Engage your core to lift your top leg towards the ceiling, creating a 45 degree angle between your leg and the floor.
• Hold the position.

Tips

• Keep your hips stable and your body in a straight line from head to toe.

Modifications

• If lifting your leg high is too challenging, perform the exercise with a smaller range of motion.

Benefits

Abdomen, Glutes, Lower Back, Obliques

Instructions

• Start lying on your stomach with your arms extended in front of you.
• Engage your core to lift your arms, chest, and legs off the floor.
• Keep your head in line with your spine and hold the position.

Tips

• Focus on engaging your back and glute muscles.
• Lengthen your body, reaching with your fingertips and toes.
• Keep your head in a neutral position to avoid straining your neck.

Modifications

• For less intensity, lift only your arms or only your legs at a time.

Benefits

Glutes, Hamstrings, Lower Back, Shoulders, Upper Back