Planks
Hold this position for 45 seconds to one minute. Step by step include time as your center gets more grounded.
Reps: 1 minute, 3 to 5 times
Lower-Body Russian Twist
Lay on your back, lift your legs up. Bring down your legs to one side of your body while keeping your shoulders in contact with the floor. Lift them back to the beginning position, and go to the other side of your body.
Reps: 10 to 12
Scorpion
Start in a plank with your body parallel to the floor. Bring one knee in and turn your hips as you kick your leg over and out to the opposite side. Return to your plank. Do the same with the other leg.
Reps: As many as you can in 30 seconds
Back Extensions
Lie on your stomach, face down, with your arms straight in front of you, your hands down, and your legs straight behind you. As if you were trying to create a tiny gap between your stomach and the floor, pull your abs in. Lift your left arm and right leg off the floor for approximately one inch and spread out as far as you can. For five slow counts, keep this position and then lower your arm and leg back down.
Reps: 10 to 12
Iron weight Squats With Overhead Press
Hold a weight in front of you. Remain with your feet hip-width separated. Bring down your body into a squat. Press the iron weight over your head, and as you remain move down, restore the portable weight to the first position.
Reps: 10 to 12
Overhead Lunge
Hold 2 dumbbells straight over your shoulders, with your arms straight and elbows bolted. Venture forward with your left leg, and lower your body until the point when your front knee is bowed 90 degrees. Come back to the beginning position, and repeat with your right leg.
Reps: 6 to 8 (every leg)
Exercise Ball Jackknife
Get into pushup position with your shins on an exercise ball. Draw the exercise ball toward your chest by raising your hips and adjusting your back as you roll the ball forward with your feet.
Reps: 10 to 12
Exercise Ball Hip Extension
Lie on your back on the floor, and place your calves on an exercise ball. Stretch out your arms to your sides to help support and adjust your body. Push your hips up with the goal that your body shapes a straight line from your shoulders to your knees. Without enabling your hips to droop, roll the ball as close as you can to your hips by bending your knees and pulling your heels toward you.
Adjustments: To make it less demanding, just do steps one and two, and avoid the leg twist. To make it harder, do the activity with only one leg, holding the other leg noticeable all around over your hips.
Reps: 6 to 8