PLANK
This deceptively simple exercise is the secret to rock-hard abs. The plank position engages the transverse abdominals, which aid in stabilization of the spine and pull in the tummy. It helps develop strength in the core, shoulders, and glutes.
progression
| LEVEL 1: | Plank | |
| LEVEL 2: | Diagonal Mountain Climber |
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| LEVEL 3: | 1-2 Push |
Place your forearms on the floor and extend your legs until your body is balanced between your toes and forearms. Your elbows should be directly beneath your shoulders and your body should form a straight line from head to heels.
challenge
Try one of these variations to increase the difficulty of your plank.
Lift one leg: Lift one leg and extend it upward. Keep your hips square with the ground and resist the urge to rotate.
Lift one arm: Extend one arm straight out in front of you.
Use a stability ball: Rest your forearms on the ball while keeping your toes on the floor. Keep your hips down and engage your core to prevent the ball from rolling.
BICYCLE CRUNCH
The bicycle crunch is an excellent exercise for building core strength and toning the thighs. The movement of your legs mimics the motion of riding a bike.
progression
| LEVEL 1: | Bicycle Crunch | |
| LEVEL 2: | Double-Cross Reach | |
| LEVEL 3: | Flutter-Up |
Lie flat on the floor with your hands behind your head, elbows out wide, and fingers interlocked. Lift your shoulder blades off of the floor by activating the abs.
Elevate your legs until your heels are several inches from the floor. With the left leg extended, bring your right knee toward your chest until it is bent at 90 degrees. Simultaneously rotate your core to pull your left shoulder toward the right knee.
Switch sides, extending the right leg and simultaneously pulling the left knee toward your chest. Rotate your core and pull your right shoulder toward the left knee. Repeat, alternating sides.