Side-Bridge
-Lie on your side and support your body weight on your forearm, with your elbow directly beneath your shoulder.
-Lift your hips off the ground, creating a straight line from your head to your feet.
-Hold this position for a set amount of time, then lower your hips back down to the starting position.
Side Plank
-Lie on your side with your legs extended and stacked on top of each other.
-Prop yourself up on your forearm, keeping your elbow directly beneath your shoulder.
-Lift your hips off the ground, creating a straight line from your head to your feet, and hold the position for the desired duration.
High Plank
-Begin by positioning yourself on the floor face down.
-Place your hands on the floor directly beneath your shoulders.
-Push your body up off the floor, supporting yourself on your hands and toes, keeping your body straight.
Laying-Floor-Leg-Raise
-Lie flat on the floor with your back against the ground.
-Keeping your legs straight, raise them off the floor towards the ceiling.
-Lower your legs back down to the starting position, slowly and with control.
Lever-Seated-Crunch
-Sit on a lever seat with your feet firmly planted on the ground.
-Cross your arms over your chest or place your hands behind your head.
-Lean back slightly and contract your abdominal muscles to bring your chest toward your knees. Pause briefly, then return to the starting position.
Incline-Leg-Hip-Raise
-Lie down on an inclined surface, such as a bench, with your legs extended and your feet flat on the bench.
-Lift your hips off the bench by squeezing your glutes and engaging your core muscles.
-Hold the raised position for a few seconds, then slowly lower your hips back down to the starting position.
Hanging-Straight-Leg-Raise
-Hang from a bar with your arms fully extended, keeping your shoulders relaxed.
-Engage your core muscles and raise your legs up in front of you, keeping them straight.
-Continue lifting until your legs are parallel to the ground or as high as you can comfortably go. Then, lower your legs back down slowly and with control.
Cable-Twist-Up-Down
-Stand facing a cable machine with the cable set at chest height.
-Grasp the handle with both hands and extend your arms out in front of you.
-Keeping your core engaged, twist your torso to one side while simultaneously pulling the cable towards that side. Return to the starting position and repeat the twist on the opposite side. Alternate sides for the desired number of repetitions.
Cable-Kneeling-Crunch
-Set up the cable machine at a suitable height and attach the rope or handle to the pulley.
-Kneel down facing away from the machine and grasp the rope or handle with both hands, bringing it behind your head.
-Contract your abs and crunch forward, bringing your elbows towards your thighs. Pause for a moment, then slowly return to the starting position while keeping tension on your abs. Repeat for the desired number of repetitions.
Cable-Standing-Crunch
-Attach a cable handle to a high pulley machine.
-Stand facing away from the machine and hold the handle with both hands, positioning it near your head.
-Crunch your upper body forward by bending at the waist, bringing your chest towards your knees, and squeezing your abs. Then, return to the starting position.
Dumbbell-Side-Bend
-Stand tall with a dumbbell in one hand, keeping your feet shoulder-width apart.
-Slowly bend sideways towards the opposite direction of the hand holding the dumbbell.
-Return to the starting position and repeat the movement on the other side.