Core

Plank

  1. Lock your ribs down with your abs.

  2. Tuck your tailbone between your knees.

  3. Do not let your lower back sag.

Hinge to Side Plank

  1. Position your spine by locking your ribs down in an exhaled position with your abs.

  2. Keep your tailbone tucked under and your ribs pulled down throughout the movement.

  3. Alternate from a side plank to a center plank without losing your ribs-down positioning, arching your back or rolling your pelvis out of line with your shoulders.

Side Plank

  1. Position your spine by locking your ribs down in an exhaled position with your abs.

  2. Keep your tailbone tucked under and your ribs pulled down throughout the movement.

  3. Hold for the allotted time.

Slide Plank Wall Side

  1. Position your spine by locking your ribs down in an exhaled position with your abs.

  2. Keep your tailbone tucked under and your ribs pulled down throughout the movement.

  3. While keeping your toes pointed forward and your hips square, raise your top-side foot as far up the wall as you can.

  4. Don't let your toes rotate upward to the ceiling, roll your hips back or arch your lower back.

Reverse Crunch

  1. Keep your toes pointed up and heels pulled tight to your hamstrings.

  2. Exhale your ribs downward toward your pelvis and try to keep them in this position.

  3. Bring your knees to your shoulders by pulling your pelvis forward.

  4. Pull slowly and under control, and return to neutral starting point before each rep. Keep your head down.

  5. Don’t use momentum or jerk your head up.

Bodyweight Get-Up

  1. Keep your arm vertical throughout the movement, and keep your eyes on your hand.

  2. Move from elbow, to your hand, to a bridge position.

  3. Move to your knee.

  4. "Windshield wiper" your leg underneath to a lunge position.

  5. With your weight on your forward heel and your ribs down, stand up to the top of the lunge.

  6. "Ski" your trailing foot back and reverse the movement to return to the ground.

Dead Bug

  1. Pull your ribs downward with your abs and hold them there.

  2. Roll the front of your pelvis towards your ribs.

  3. Press your lower back into the floor.

  4. Don't lose that position as you move your arms and legs.

Dead Bug with Legs Only

  1. Pull your ribs downward with your abs and hold them there.

  2. Roll the front of your pelvis towards your ribs.

  3. Press your lower back into the floor.

  4. Don't lose that position as you move your legs.

Wall-Press Abs

  1. Pull your ribs downward with your abs and hold them there.

  2. Roll the front of your pelvis towards your ribs.

  3. Press your lower back into the floor.

  4. Don't lose that position as you cycle your legs.

Salute Plank

  1. Lock your ribs down with your abs.

  2. Tuck your tailbone between your knees.

  3. Do not let your lower back sag.

  4. Move your arms alternately without arching your back, flaring your ribs or rolling your hips.

Single-Arm Plank

  1. Lock your ribs down with your abs.

  2. Tuck your tailbone between your knees.

  3. Do not let your lower back sag.

  4. Move your arms alternately without arching your back, flaring your ribs or rolling your hips.

Single-Leg Plank

  1. Lock your ribs down with your abs.

  2. Tuck your tailbone between your knees.

  3. Do not let your lower back sag or rotate your hips.

Lateral Lunch with Overhead Driver

  1. Keep your heel down.

  2. Keep your knee pointed straight ahead over your toes.

  3. Only lower as far as you comfortably can.

  4. Raise your arms overhead at the bottom without arching your lower back.