1. Side Plank with a Twist
Targets: Shoulders, obliques, glutes, and quads
- Lie on right side with elbow on floor under shoulder, hips stacked.
- Push hips up, forming straight line from head to heels; extend left arm above shoulder.
- Bring left arm under body, rotating upper body to the right.
- Hold for 1 count; return to start.
- Do 6 to 10 reps; switch sides and repeat.
Targets: Abs and obliques
- Lie faceup, knees bent 90 degrees with feet lifted and hands behind head.
- Extend left leg about 45 degrees to floor while bringing right knee toward chest.
- Lift head, neck, and shoulders, rotating left shoulder toward right knee.
- Switch sides, bringing right shoulder toward left knee, and extend right leg.
- Do 15 to 20 reps per side.
3. Ball Pass
- Lie faceup on floor, holding stability ball above chest in both hands with arms extended. Bend knees 90 degrees, feet lifted.
- Raise ball behind head while extending legs up; keep navel drawn toward spine.
- Lift head, neck, and shoulders off floor as you lower ball and place between legs. Extend legs forward while reaching hands overhead.
- Repeat, passing ball back and forth between hands and legs. Do 10 to 12 reps.
4. Plank Pike-Up
Targets: Abs and lower back
- Lie with thighs on top of ball, palms on floor aligned under shoulders, abs engaged and head in line with spine.
- Slowly roll ball toward body as you lift legs up, forming an inverted V.
- Hold for 1 count, then slowly roll back to start.
- Do 10 to 12 reps.