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1. PLANK HOLD
Targets
Core, shoulders, back & glutes
DURATION
30-60 seconds (or as long as you can maintain proper form)
How to Perform
Start on your forearms and toes with elbows directly beneath your shoulders. Keep your body in a straight line from head to heels – imagine a wooden plank. Engage your core by pulling your belly button toward your spine, squeeze your glutes, and avoid letting your hips sag or pike up. Keep your neck neutral by looking at the floor just in front of your hands. Breathe steadily throughout the hold.
Pro Tips
- Quality over duration – perfect form for 30 seconds beats sloppy form for 2 minutes
- If you’re shaking, that’s normal! It means your muscles are working
- Beginner? Start on your knees or hold for shorter intervals (15-20 seconds)
- Make it harder by lifting one leg slightly off the ground
2. Bicycle Crunches
Targets
Entire core, obliques & hip flexors
DURATION
15-20 reps per side (30-40 total alternating)
How to Perform
Lie on your back with hands gently placed behind your head (don’t pull on your neck). Lift your shoulders off the ground and bring your knees to a 90-degree angle. Extend your right leg straight while bringing your left knee toward your chest, simultaneously rotating your torso to bring your right elbow toward your left knee. Switch sides in a pedaling motion – extend the left leg while bringing the right knee in and rotating to meet it with your left elbow. Keep the movement controlled and deliberate, not rushed.
Pro Tips
- Focus on rotation from your core, not just moving your elbows
- Keep your lower back pressed to the floor throughout the movement
- Exhale as you crunch and twist, inhale as you switch sides
- Go slow! This isn’t a race – controlled movement means better muscle engagement
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Proin posuere justo sed facilisis fringilla. Aenean vel justo ut tellus interdum aliquam a ac odio. Fusce vitae tincidunt urna. Nulla blandit urna ut tellus finibus efficitur sit amet ac eros. Orci varius natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. In rutrum nibh eu urna tincidunt mollis. Nulla placerat iaculis tortor, non tincidunt enim pellentesque ut. Sed vulputate sapien nec elit sollicitudin, nec blandit ante vulputate.
