How: From a forearm plank, bring your right knee toward your right elbow, then switch. Goal: Combines static hold with active muscle contraction.
Perform each exercise for , followed by 15 seconds of rest . Complete the entire circuit twice. 1. Dead Bug (Stability) How: From a forearm plank, bring your right
Goal: Builds the deep "inner" core strength necessary for visible definition. Complete the entire circuit twice
How: Lie on your back with arms extended toward the ceiling and legs in a tabletop position. Slowly lower the opposite arm and leg toward the floor while keeping your lower back pressed firmly into the ground. Goal: Teaches pelvic control and protects the lower spine. How: Lie on your back with arms extended
How: Lie flat and lift your shoulders and legs slightly off the ground, forming a "banana" shape. Keep your abs tucked in tight.