1
Mountain Climbers: Ideal for targeting the transverse abdominis, start in a plank position and bring your knees toward your chest alternately, maintaining a tight core and neutral spine. Aim for 10 reps for 3 sets.
2
Plank Hold: Engage all major core muscles by holding a plank position with elbows on the floor and legs extended, focusing on maintaining a neutral spine for 10-60 seconds per set.
3
Russian Twist: Work your internal and external obliques by sitting with knees bent and leaning back at a 45-degree angle, then twisting the trunk left and right in a slow and controlled manner. Perform 10-20 twists for 3 sets.
4
Hollow Hold: Target all major abdominal muscles, particularly the lower abs, by lifting head and legs off the floor simultaneously while keeping core engaged. Hold the position for as long as possible for 3 sets.
5
Leg Raises: Focus on the lower rectus abdominis by lying flat on the floor and raising legs toward the ceiling, then slowly lowering them back down. Complete 10 reps for 3 sets.
6
Flutter Kicks: Engage all major abdominal muscles, especially the lower abs and transverse abdominis, by lying flat on the floor and kicking legs up and down in a fluttering motion. Perform until failure for 3 sets.
7
Side Plank: Strengthen your external and internal obliques, as well as the transverse abdominis, by holding a side plank position with elbow under shoulder and hips raised. Aim for 30-60 seconds per side for 3 sets.
8
Dead Bug: Work your rectus abdominis and transverse abdominis by lying on your back and extending opposite arm and leg simultaneously, ensuring your lower back stays pressed into the floor. Complete 10 reps per side for 3 sets.
9
Bird Dog: Target all four abdominal muscles and improve stability by starting on hands and knees, then extending opposite arm and leg simultaneously while keeping a neutral spine. Perform 10 reps per side for 3 sets.
10
Single Arm Farmer’s Carry: Engage your deep trunk stabilizers and obliques by holding a weight in one hand and walking, feeling the core muscles on the opposite side working to stabilize. Hold for a designated distance or time for 3 sets.