Hold a weight or kettlebell in front of chest. Keep feet shoulder-width apart. Bending at hips and knees and keeping spine straight, slowly crouch down as low as you can go. Push knees as far as you can past toes. Ideally, the back of legs should touch calves. Slowly return to starting position. Complete 10 reps.
Begin with your forearms (A) or hands (B) on the floor. The aim of this move is to fight gravity and keep the spine in complete alignment. Draw bellybutton in to spine to activate core. Hold for as long as is comfortable. For a more difficult version, begin with starting position B. Lift one limb off the ground, maintaining balance. Next, try elevating the left arm and right leg (C). Remember to always keep the spine straight and the body balanced. Hold for as long as is comfortable. Repeat
Lie on your back on the floor and activate core by holding bellybutton in to spine (A). Lift one leg straight up and hold for a count of five (B). The raised leg provides extra weight for the exercise. (You can also do the move with both legs together.) The important part of the move is keeping the bellybutton in – hold this position until you can no longer keep bellybutton tight.
Note: This is an advanced exercise. First and foremost, the spine must always remain straight. Hold a kettlebell in one hand above your head (A). Always look at the kettlebell. Rotate feet so one foot points straight out with the other foot turned at a 45-degree angle. Push hips backward and reach towards shin of turned foot, keeping spine straight (B). Hold your breath through the whole movement, which helps support your spine.
This move is similar to the bridge, except you lean on only one forearm on your side. Keep spine straight and bellybutton in. Hold as long as is comfortable. This works the side of torso closest to the floor.
Begin with your forearms (A) or hands (B) on the floor. The aim of this move is to fight gravity and keep the spine in complete alignment. Draw bellybutton in to spine to activate core. Hold for as long as is comfortable. For a more difficult version, begin with starting position B. Lift one limb off the ground, maintaining balance. Next, try elevating the left arm and right leg (C). Remember to always keep the spine straight and the body balanced. Hold for as long as is comfortable. Repeat
Note: This is an advanced exercise. First and foremost, the spine must always remain straight. Hold a kettlebell in one hand above your head (A). Always look at the kettlebell. Rotate feet so one foot points straight out with the other foot turned at a 45-degree angle. Push hips backward and reach towards shin of turned foot, keeping spine straight (B). Hold your breath through the whole movement, which helps support your spine.
Begin with your forearms (A) or hands (B) on the floor. The aim of this move is to fight gravity and keep the spine in complete alignment. Draw bellybutton in to spine to activate core. Hold for as long as is comfortable. For a more difficult version, begin with starting position B. Lift one limb off the ground, maintaining balance. Next, try elevating the left arm and right leg (C). Remember to always keep the spine straight and the body balanced. Hold for as long as is comfortable.
Lie on the floor, as you would to do sit-ups (A). Raise torso halfway to vertical. Keeping spine straight and bellybutton in, turn at the waist to one side (B). Return to starting position, then repeat to other side. Do 10 repetitions.
Lie on your back on the floor and activate core by holding bellybutton in to spine (A). Lift one leg straight up and hold for a count of five (B). The raised leg provides extra weight for the exercise. (You can also do the move with both legs together.) The important part of the move is keeping the bellybutton in – hold this position until you can no longer keep bellybutton tight.
Lie on the floor, as you would to do sit-ups (A). Raise torso halfway to vertical. Keeping spine straight and bellybutton in, turn at the waist to one side (B). Return to starting position, then repeat to other side. Do 10 repetitions.
Holding kettlebells, weights, or a weighted bar in hands, start standing up straight. Brace abdominals and tilt from hips, keeping hands close to shins and back straight. Lower torso towards the floor as far as you can, keeping chest and shoulders pulled back. To return to starting position, squeeze glutes and drive hips forward. Complete 10 repititions.
Start by lying on your stomach. Hold your bellybutton in and squeeze glutes. Lift right arm and left leg, and hold for as long as is comfortable. Return to starting position, then repeat with opposite limbs.
