1The Classic Plank
How it’s done:
- Begin in push-up position leaning on your forearms and toes to the floor
- Keep your torso straight and hold a line from your ears to your toes without any sagging
- Keep your head relaxed and keeping eyes to the floor
Set count: Start with 3-4
Duration: 10-20 seconds working your way up to 60 seconds
Target zone: Entire Core
2Rope Crunch
How it’s done:
- Kneel between 1 and 2 feet in front of a cable system with a rope attached
- After selecting an appropriate weight, grasp the rope with both hands reaching overhead
- Keep your torso upright in the starting position.
- To begin flex at the spine, attempting to bring your rib cage to your legs as you pull the cable down
- Pause at the bottom of the motion, and then slowly return to the starting position
- Be sure to fully contract your core once you reach the bottom
- Add a twist or go side to side target your obliques
Set count: Start with 3-4
Rep Count: 10-15 rep count. Start with light weight to ensure proper form
Target zone: Upper abs, entire core
3Leg Raises
How it’s done:
- Start by holding a bar above your head
- Raise your legs in a straight position until they are parallel with the floor
- Keep your legs straight as you slowly raise them up and down without braking the tension on your abs
- Make sure your lower back straight and your body is not swinging
- Important note *When you feel your lower back begin to arch, your lower abs are no longer engaged.
Set count: Start with 3-4 sets
Rep Count: 8-10 to start, build toward 12-15
Target zone: Lower abs, strengthen entire core
4Cable Wood Chops
How it’s done:
- Attach a rope to a cable tower in the lowest pulley position
- Grab both handles of the rope and then kneel down onto one knee that is closest to the cable attachment
- Keep shoulders perpendicular to the stack and head looking straight
- Starting from your waist look straight ahead pull the rope across your body finishing the movement at shoulder level
- Slowly bring the weight back to the start position and repeat movement
- Be sure to keep your core and abs tight at all times
Set count: Start with 3-4 sets
Rep Count: 10-15 controlled reps
Target zone: Obliques and Serratus
5Russian Twist
How it’s done:
- Using an adjustable decline bench your legs should be bent and feet locked in
- Starting position; keep your upper body elevated to about 45 degrees and hold that position
- Extend your arms in front of you, approximately parallel to your thighs, twist your torso to the right side with a slow controlled movement as far as you can while exhaling
- Hold the contraction for a second and move back to the starting position while breathing out.
- Using a slow and controlled movement twist your torso to the left and back to start position
- To make this move tougher, you can hold a dumbbell or weight plate at full extension
Set count: Start with 3-4 sets
Rep Count: 10-20 controlled reps
Target zone: Lower abs, Obliques
