core

Planks:

  • Right Plank: right forearm on ground left arm up; face left; optional left leg elevated
  • Left Plank: left forearm on ground right arm up; face left; optional right leg elevated
  • Center Forearm Plank: forearms flat on ground; core pulled toward spine; gaze in front; straight line from neck to heels
  • Center High Plank: hands flat on ground with fingers spread; shoulders directly above wrists; core pulled toward spine; straight line from neck to heels
  • Plank Jacks: start in Center High Plank with your feet together; jump feet out wide then back to center (or use gliders to slide out and in)
  • Oblique Climbers: start in Center High Plank; move your left knee out wide and forward towards your left oblique; repeat right/left/right/etc.
  • Plank Hip Dips: start in Center Forearm Plank; dip your right hip to the right side; move back up through center; dip to the left; repeat
  • Plank Crawls: start in Center Forearm Plank; walk your elbows forward (right/left/right/left) and then back (right/left/right/left)
  • Commandos: start in Center Forearm Plank; push right hand on ground to straighten your right arm; push up left arm to reach High Plank position; return right forearm to ground, then left; repeat
  • Down Dog Reach: start in Center High Plank; transfer your weight to your left hand so your right can reach back to touch your left foot; pike your glutes up to the ceiling; return to a straight high plank with your right hand back on the ground; lift your left hand, pike up, and touch your right toe; return to plank; repeat
  • Weight Pulls: start in Center High Plank with a dumbbell or sandbag to your right; lift your left hand, extend under your body to grab the weight, pull it under your body, and set it down on the left side; repeat by reaching with your right hand to pull the weight back through to the right

 

Crunches:

  • Classic Crunch: lie on your back; legs bent with feet flat on floor; hands behind head; elbows wide; gaze up to the ceiling; contract core to curl upper body up and back down
  • Crunch Twist: similar to classic crunch, but twist right elbow towards left leg, then left to right; keep feet planted on the ground
  • Bicycle Crunch: similar to crunch twist, but legs are elevated and knees move to touch alternating elbows
  • Straight Leg Crunch: classic crunch with legs straight up toward the ceiling; flex your feet
  • 90 Degree Crunch: classic crunch with legs up and knees bent, creating a 90 degree angle with your legs
  • Straight Toe Touch: straight leg crunch with arms stretched up; work to touch your finger tips to toes
  • Classic Heel Touch: begin in a classic crunch position with arms long by your sides; shift torso to the right to touch fingertips to heel; switch to the left; repeat
  • Suitcases:

 

Sit Ups:

  • Bent Leg Sit-Up: lie on your back; legs bent with feet flat on floor; hands behind head; elbows wide; gaze up to the ceiling; contract core and lift chest to the ceiling, bringing torso to meet quads; back stays straight
  • Full Sit-Up: lie on back with legs straight out; hands behind head; elbows wide; gaze up to the ceiling; contract core and lift chest to the ceiling, bringing yourself to a seated position
  • Reverse: lie on back with feet straight up to the ceiling; option to have hands flat on ground or under tailbone; slowly lower legs (stay straight) to a few inches off ground; raise back up
  • Alternate Touch: lie flat on back; raise right and above head; fold up, bringing your left foot to touch right hand (keep leg and arm straight)
  • V-Sits: lie flat on back; fold up with straight legs and arms so your body makes a “V”; lower back down