Hold for 3–5 seconds then slowly lower back to the starting position. That’s one rep. Complete as many reps as possible in 30 seconds.
Plank
How to: Start kneeling at back of mat with toes tucked and butt resting on heels. Walk hands forward to an all fours position with knees under hips and wrists under shoulders.
Lift knees to form one straight line from heels to head. Keep hips high and abs engaged. Hold for 30 seconds then return to start.
Clamshell
How to: Start lying on left side with left arm bent, head supported by hand, right hand on hip, right leg on top of left, knees bent and heels in line with glutes.
Open legs like a book by lifting right knee toward ceiling without allowing right hip to roll backward. Return to start. That’s one rep.
Complete as many reps as possible, with control, in 30 seconds, then switch sides.
- This exercise will also help activate the smaller muscle groups in your legs so that you can truly target the bigger muscle groups when doing more advanced strength exercises.
Glute Bridge
How to: Start lying on back with legs bent, feet flat on floor, and arms by sides. Engage abs, squeeze glutes, press into heels, and raise hips toward the ceiling until body forms one line from shoulders to knees.
