Muscles used: Core
Difficulty level: Beginner/Intermediate
Equipment needed: Stopwatch or timer, light dumbbell
Sets/reps: 30 seconds each exercise – 3 rounds (1 round is all exercises at 30 seconds each, rest 1 minute between rounds)
Time: 9 minutes
Crunches
Direction: Lie on your back with knees bent in the air at 90 degrees. Place hands crossed on your chest to avoid cranking your neck. Tighten abdominal muscles so your shoulders raise from the floor. Hold briefly then return back to starting position.
Remember: Remember to keep breathing throughout the exercise, this is very important. Focus on form.
Russian Twist
Direction: Sit on the floor with your feet about 30cm (12 inches) away from your butt. Lean back slightly, keeping your back straight – do not bend your back. Hold your light dumbbell in front of you and slowly twist your body to the side, not swinging your arms from side to side. Return back to the middle. Repeat to the opposite side.
Remember: Do not bend your back, twist with your core not swinging your arms, keep breathing. Focus on form.
Glute Bridge
Direction: Lie on your back with your knees bent and feet flat on the floor. Push your hips into the air putting the weight on your heels and squeezing you glutes (butt muscles). Hold briefly then return back to starting position.
Remember: Do not bend your back, keep breathing. Focus on form.
Plank
Direction (Beginners): Get into the push up position but use your elbows rather than your hands. Place your knees on the floor and keep your back straight. Control your breathing and keep your back straight. Engage abdominals.
Direction (Intermediate): Get into the push up position but use your elbows rather than your hands. Control your breathing and keep your back straight. Engage abdominals.
Remember: Keep your back straight, control your breathing. Focus on form.
PLEASE NOTE I AM NOT A PERSONAL TRAINER AND I DO NOT CLAIM TO BE. I ADVISE ALL PEOPLE WANTING TO TRY THIS TO RESEARCH PROPER FORM THEMSELVES SO YOU CAN BE SAFE WHEN PERFORMING THESE EXERCISES.