Target Muscles: glutes, abdominals
Set Up: Lie faceup on an exercise mat, knees bent and feet flat on the floor [A].
Action: Press through your heels to raise your hips from the mat. When your body forms a straight line from your neck to your knees [B], hold for one count before slowly lowering back to the mat. Repeat for three sets of 15 reps.
Tip: When you lower your butt back toward the ground, don’t touch it to the floor; squeeze your glutes as you hover.
Target Muscles: abdominals
Set Up: Lie facedown on an exercise mat. Press up onto your toes, supporting your weight on your forearms, with your elbows underneath your shoulders.
Action: Breathe steadily and rhythmically as you hold this pose for 30 seconds. Think you’ve got more in you? Aim for one full minute. When you are done, rest for 30 seconds, then repeat, working up to three sets of 30 seconds to one minute.
Tip: Make sure your hips don’t drop. Check periodically in a mirror to ensure your body forms a straight line.
3. Slide Plank with Leg Lift
Target Muscles: abdominals, leg abductors
Set Up: Get into side plank position with your feet stacked, hips lifted from the floor. Your elbow should be on the ground below your shoulder, your forearm supporting your body weight [A].
Action: As you hold this position, slowly lift your top leg toward the ceiling [B]. Hold for one count, then slowly return to the start. Complete 10 to 12 reps, then switch to your other side. Aim for two to three sets with each leg.
Tip: Ramp up this move by holding your leg up on your last rep; count to ten, breathing steadily, then return to the start.