exercises ideas

Again, elevating your feet makes this plank variation more difficult. You can make this even more difficult by combining it with hip abduction, adduction or a reach as seen in the video link.

Get in to the regular plank position, but place your arms out further in front of you, and a little closer together. Squeeze your glutes, quads and abs as hard as you possibly can. Your whole body should be trembling; you wont be able to hold this anywhere near as long as the regular plank.

Lie flat on the ground with your legs straight. Contract your abdominals and lift your legs until your hips are bent at 90 degrees. Lower the legs slowly to the ground.

Hanging from a bar or rafter, pull your knees towards your chest. Keep your abs braced, and avoid swinging.

To take the hanging knee tuck to the next level, try it with your legs straight instead. Im willing to bet youll be shocked at how difficult it is.

Once again hanging from a bar or rafter, bend your knees and pull them to one side to target your obliques. Return to the starting position and repeat with the opposite side.

Lying on your back with your arms spread wide for stability, lift your legs so that your hips are bent 90 degrees. Keeping your core tight, rotate you legs from side to side to mimic windscreen wipers. Spare the spine by limiting your range of motion.

This is far from the type of sitting that youre used to. Sit on the ground with your feet out in front of you and your arms at your sides. Place your hands at your sides and lift your entire body off the ground while keeping your legs out straight in front of you.

Lie flat on your back and hold on to something behind your head. With nothing but your upper back on the floor, lift your entire body off the floor and keep it in a straight line by bracing, well, pretty much everything. This ones seriously tough.

Stand near a doorway or vertical pole. Get into a half squat position and hang on to the doorway with one arm. Pull yourself towards the door way, and slowly return to the starting position.