Begin in a push-up position and lower yourself onto your forearms, ensuring your body forms a straight line from head to heels. Engage your core muscles and hold this position for 30 seconds to 1 minute or longer as your strength improves.
Plank:
Start in a plank position with your hands directly under your shoulders. Alternate quickly bringing each knee towards your chest, as if you're climbing a mountain. Aim to perform this exercise for 30-60 seconds to increase heart rate and engage your core muscles for fat burning.
Mountain Climbers:
Sit on the floor with your knees bent and feet flat, leaning your torso back slightly. Hold a weight or medicine ball and twist your torso to the left, bringing the weight beside your left hip. Return to center and twist to the right.
Russian Twists:
Lie on your back with legs straight and lift them towards the ceiling while keeping them straight. Slowly lower them back down without letting them touch the floor. Aim for 10-15 repetitions to target your lower abs and strengthen your core muscles effectively.
Leg Raises:
Lie on your back and lift your legs off the ground with knees bent. Bring one knee towards your chest while twisting your torso to bring the opposite elbow towards the knee. Alternate sides in a pedaling motion, aiming for 15-20 repetitions on each side.
Bicycle Crunches:
Lie on your back with knees bent and feet flat on the floor, hip-width apart. Lift your hips off the floor, squeezing your glutes and engaging your core muscles. Hold this bridge position for 15-30 seconds, then lower back down.
Bridge:
Lie on your back with arms extended towards the ceiling and legs lifted to a tabletop position (knees bent at 90 degrees). Lower your right arm and left leg towards the floor while keeping your lower back pressed into the ground.
Dead Bug: