A. Lie face up with arms fully extended along sides. Bring legs to tabletop
position, knees bent and lower legs parallel to the floor.
B. Brace core and reach left arm up and behind head while right leg straightens
but doesn't touch the floor. Return to starting position and repeat on
the other side to complete 1 rep.
A. Lie face up with knees bent into chest, hands behind head. Bend left knee
into chest as right leg extends out almost parallel to the floor and
right shoulder turns into knee (keep elbows open wide and avoid pulling
on head), pulsing shoulder and knee closer together twice. Return to
starting position and continue, alternating feet and arms each rep.
A. Sit in a pretzel position with right leg bent in front of body, left leg
behind, and both knees at about a 90-degree angle. Keeping spine
naturally straight, hinge slightly forward from hips, leaning torso
forward at about a 45-degree angle to the floor. Bring hands together in
front of chest. (Place hands on the floor for more support to make the
move easier.) Lift left leg a few inches off the floor.
B. Without moving the rest of the body, bring left leg toward right, trying to tap
left thigh to left elbow. Return leg behind body without lowering it to
A. Begin in a forearm plank position with feet hip-width apart and abs braced in tight. Lift hips slightly above shoulders.
B. Rotate right hip toward the floor, pivoting onto sides of feet. Pull abs in
deeper to spine and lift hips back up to starting position. Repeat to
the left (imagine tracing a rainbow shape with tailbone). Continue,
alternating sides each rep.
A. Lie face down with arms and legs extended into an 'X' shape. Extend spine
and lift chest, arms, and thighs off the floor, hovering above the mat
(keep eyes focused down to avoid neck strain). Reach right arm up toward
ear as left leg lifts slightly higher behind hip.
B. Immediately switch sides to complete 1 rep. Try to keep torso as steady and still
as possible during the movement. Continue, alternating arms and legs.
A. Begin in a stacked right side plank position with right arm extended under
shoulder, left leg crossed over right, left arm extended by ear, left
palm facing down, and abs engaged.
B. Bend both knees into a plié, shifting weight back toward feet (lower left
foot all the way to the floor for more support) and lowering left arm by
left thigh, palm facing up. Extend legs and return to starting