Execution: On forearms and toes, keep your back straight and engage your abdominal muscles. Do not sag!
Bicycling with Legs
Duration: 30 seconds
Execution: Lie on your back with hands behind your head. Alternately bring your elbow to the opposite knee. Maintain a steady pace and focus on control.
Bridge
Duration: 30 seconds
Execution: Lie on your back with knees bent. Raise hips, engage your abdomen and glutes. Hold and slowly return.
Russian Twists
Duration: 30 seconds
Execution: Sitting position with feet off the ground. Rotate your upper body from left to right, optionally with a ball or small bottle.
Side Plank
Duration: 2x 30 seconds
Execution: Support on your side on your forearm. Keep hips off the ground and body in a straight line. Switch sides after 30 seconds.
Superman Hold
Duration: 30 seconds
Execution: Lie on your stomach with arms and legs off the ground. Hold to strengthen lower back and gluteal muscles.