First, we will set some ground rules for this plan. One workout for 5 days a week is required, this lasts four weeks. You can take the rest days whenever you like. As the workout continues it will get progressively harder and harder with each workout consisting of 5 exercises. When you’re done with one, move on to the next, simple!
- Forearm plank with knee dip
– Your starting position is your forearm plank position with your shoulders stacked over your elbows, the palms need to be pressed together and ears away from your shoulders.
– Between your head and your heels, your body forms a straight line.
– Bend your left knee to the ground, keeping your hips square to the ground.
– Return to the starting position and repeat the process on the opposite knee.
– Change knees without letting your hips pike or sag.
- Basic Crunches
– Starting position involves you lying on your back with your knees bent and the soles of your feet on the floor.
– Your hands need to be behind your head and your elbows opened to the sides.
– Exhale air (engage your core), lift your head and shoulders up off the ground, and keep your lower back pressed against the floor
– Inhale and release to complete one rep.
- Heel Touches
– Starting position involves you lying on your back with the soles of your feet on the floor and knees bent
– Extend your arms outward sideway with palms facing in,
– Engage your core and lift your head and shoulders up off the floor.
– Reach your left hand toward your left heel, keeping your shoulders equidistant from the floor
– Repeat on the opposite side to completed one rep,
– Continue with alternating sides.
- Reverse crunch with bent legs
– Starting position sees you lying on your back and palms pressing into the floor, a hand wedging underneath each hip
– Lift your feet off the floor and bend your knees about 90 degrees (knees pressed together and your core engaged)
– Exhale raising your hips a few inches above the ground.
– Release your legs and lower your feet back close to the floor and you have completed one rep.
- High Knees
– Starting with standing with one elbows bent 90 degrees and palms facing down, forearms extending forward
– Raise your left knee to reach your left hand,
– Jump on the left foot as you raise your right knee to greet your right hand.
– Continue doing this in quick succession.
- Forearm plank with alternating leg rests
– To begin, your body needs to be in a straight line from the top of your head to your heels elbows and beneath your shoulders.
– Lift one heel at a time, keeping your hips square to the ground,
– Continue alternating for 60 seconds.
- Cross-body crunch with toe touches
– Start with lying on your back, your ankles stacked above your hips and legs stretching straight up.
– Retrieve both hands behind your head with your elbows to the sides (engage your core and lift your head)
– Placing your left hand on the right toes and shoulders, do a twisting motion from the waist to the right.
– Return to the starting position. Repeat on the opposite side.
– Alternate for 60 seconds.
- Russian Twists
– Start by sitting on the ground, your knees bent, legs together and feet lifted.
– Clap your palms together, at chest level roughly.
– Perform a twisting motion from the waist, turning your upper body to the left, keep your lower body as stable as possible.
– Repeat on the other side
– Alternate for 60 seconds.
- Scissor Legs
– Starting position involves lying on your back with palms under hips
– Engage your core and lift your legs 45 degrees off the ground, keeping them as straight as you can.
– Cross your left leg over your right leg, then continue to alternate.
– Continue doing this in quick succession for 60 seconds.
- Mountain Climbers
– Start with a plank position that has your palms under your shoulders (body in a straight line)
– Move the right knee towards the chest,
– Then back to the starting position.
– Repeat on the other side,
– Continue by alternating sides in quick succession for 60 seconds.
- Plank hip dips
– The Starting position has you in a plank position with your forearms on the floor.
– Keep your elbows beneath your shoulders and your palms pressed together, draw your abs in toward your spine
– Tilt your left hip toward the ground, all the while twisting from the waist
– Return to the starting position
– Repeat on the opposite side.
– Alternate sides.
- Crunch and hold with arm pulses
– Start by lying face-up on your back with your legs extended and arms to your sides. Palms facing down.
– Engage your core to lift your feet about 45 degrees above your mat, remember to keep your legs straight
– Lift your head, shoulders and neck off the ground, and your arms only until they’re parallel to the floor.
– Then move your arms up and down.
- Standing heel touches
– The starting position involves you standing with your feet at about hips-width apart and your toes facing straight forward.
– Sit back on your heels, bend your knees 45 degrees
– Engage the core and reach the left hand
– Return to the starting position.
– Repeat on the opposite side,
– Alternate sides.
- Reverse Crunch with straight legs
– To start lie on your back with legs outstretched and feet together.
– Bring your arms along your sides or under your hips, press your palms down on the ground.
– Next engage your core to lift your feet straight up over your hips, remember to keep your legs as straight as possible.
– Raise your hips up off the floor, stretching your toes toward the ceiling.
– Lower your hips slowly to the floor, lower your legs as low as you can to complete one rep.
- Cross-body mountain climbers
– Starting with a hands plank position with shoulders stacked above your wrists (your body aligned in a straight line)
– Engage your core and bend your left knee, bringing it towards the outside of your right elbow.
– Return to starting position
– Repeating this on the opposite side will completes one rep.
– Alternate sides.
– Starting position: hands plank position with the shoulders stacked over the wrists
– Engage the core, keep the hips square to the ground and your core engaged,
– Lower down to your right forearm, then to your left.
– Return to a hands plank leading with your left hand.
– Continue alternating.
– Start by lying face-up on the floor with legs outstretched and arms extending overhead
– Engage the core, simultaneously lift the upper body and legs 45-degrees off the ground. Arms should be forward and parallel to the ground.
– Return to the starting position and continue.
- Alternating Side Plank Extensions
– Starting position has the forearm plank position with your body in a straight line and shoulders stacked over your elbows
– Shift your weight into your left forearm, stack your right hip over your left and roll onto the outside of your left foot, the right foot being be stacked above it.
– Extend your leg and arm toward the heavens.
– Bring both limbs back down and return to the starting position.
– Repeat it on the opposite side.
– Continue alternating sides.
- Reverse crunch to hip raise
– Starting position finds you lying on your back with feet together and legs outstretched.
– Bring your arms along your sides and press your palms into the mat.
– Keeping your legs straight, lift your feet up and over your hips, engaging your core.
– Raise your hips up off the floor, stretch your toes toward the ceiling.
– Lower one vertebrae at a time until returning your hips on the floor.
– When you return to the starting position it will mean that you have completes one rep.
- Single-leg froggers
– Start with a hands plank position that has your wrists stacked beneath your shoulders and body in a line
– Step your left foot to the outside of your left palm.
– Hop back your left foot to the plank position, right foot should be outside of your right palm.
– Reverse feet and continue alternating in quick succession.