1. Plank
◈ Place you forearms on the floor and ensure elbows are perpendicular to the floor
◈ Forearms are to be parallel to each other and hands are to face forward
◈ Extend your legs behind you, feet hip-width apart
◈ Hold it at the position for a set amount of time (preferably 30-60 seconds)
2. Side Plank
◈ Lie on your right side with your right hand perpendicular to the floor
◈ Lift your body/hip up such that you weight is on ur hand and leg
◈ Extend your left hand straight up towards the ceiling
◈ Hold it at the position for a set amount of time (preferably 30-60 seconds)
**vice versa for left side plank
3. Mountain Climber
◈ Be in plank position
◈ Start off by drawing your right knee to your chest
◈ Return to the starting position and immediately draw out your left knee to your chest
◈ Return your left leg to the starting position and that's' 1 rep
◈ Try to increase the speed after getting used to the routine
◈ Execute this exercise for a certain amount of sets (preferably 20 reps)
4. Crunches
◈ Lie flat on the floor and lift up both legs up such that your thigh and calf forms a 90 degree angle
◈ Cover your ears with both your hands and face your elbow to the knee
◈ Bring your upper body up such that your elbow touch your knee and that's' 1 counts
◈ Execute this exercise for a certain amount of sets (preferably 20 counts)
5. Leg Lift
◈ Lie flat on the floor with your legs extended and your arms on the floor by your sides
◈ Slowly lift both legs up and bring towards your face, keeping them together and straight at all times, ensure that knees do not bend
◈ Next, slowly lower them back down to the ground, that's 1 count
◈ To get more gains, hover your legs above the ground (when lowering) such that they do not touch the floor
◈ Execute this exercise for a certain amount of sets (preferably 20 counts)
6. Core Roll Up
◈ Lie flat on the floor with your arms extended above your head, resting on the floor
◈ Lift your upper body up while keeping it straight with your hands
◈ Curl up to a seated position and try to stretch out to touch your feet
◈ Return back to the starting position, that's 1 count
◈ Execute this exercise for a certain amount of sets (preferably 15 counts)
7. Warrior Balance
◈ Stand on your left leg and lift your right knee, bend your elbows so that your hands are by your shoulders
◈ Hinge forward, reach your arms forward and ectend your right leg behind you, keeping the left leg perpendicular to the ground
◈ Pause for a second and go back to the starting position, that's 1 rep
◈ Execute this exercise for a certain amount of sets (preferably 15 counts)
**vice versa for right leg
