There's more than one way to squat. Pick 2–3 exercises and do 3 sets of 10–12 reps. If you have trouble keeping your lower back flush to the ground, place your feet on the ground instead of extending your legs. Crunch, bringing your knees toward your chest, and repeat the desired number of reps. Then switch sides. Hold a dumbbell in each hand, completing a single-arm toe touch. Find her on Instagram for fitness tidbits, #momlife and more. So get crunching — and bending, and rotating, and planking — today. Your right arm should follow your body, remaining extended. Bend your knee and pull it out to your side, bringing your knee to your elbow. Think of this movement as a side crunch, and resist the urge to lift your upper body further off the ground. Drive your left knee forward toward your right elbow, keeping the rest of your body stationary. Return to center and repeat for the desired number of reps, then repeat on the right side. Whether on your knees or your feet, this move not only targets your side abs, but your upper body and one of the muscles in your booty called the gluteus medius… Return to center, then drop to the other side. Keep your shoulders, hips, knees and feet in one straight diagonal line, and make sure your neck and head continue the line of your spine. We'll discuss the pros and cons of sleeping after exercise. Pause here and then return to the high plank, repeating on the other side. Take a wide stance with your toes pointed out. Here is how…, Abdominal bracing is a technique that can help you protect injury-prone areas like the neck and lower back from straining. The side plank primarily works muscles in your core. Hold here for the desired time frame, then switch sides. Brace your core and begin to twist your upper body to the left, leading with your hands and allowing the right toe to pivot in response. Reproduction in whole or in part without permission is prohibited. Hold a weight and drop to the side as far as you can! Hit your whole core with this move. Start with your knees bent, but you have the option to extend your legs if you feel up to it. All rights reserved. Lie on your back with your legs out in front of you and your arms at your sides. Just like the regular side plank, this variation also targets and works the obliques. Assume a high plank position, tops of feet down in the handles. Both of these versions require extra effort in the abductors and adductors. If you have a core of steel, this advanced routine is for you. Is It Normal to Take a Nap After a Workout? Sit on the ground with your knees bent and feet flat on the ground. The side plank, in addition to the regular plank variety, is one of the most effective strength-gaining exercises for your core and the rest of the upper body. Hold this plank position and do not let your hips drop throughout the movement. Bend your knees at a 45-degree angle and stack your right leg on top of your left. Wrists are under shoulders and your neck is neutral. Adding a small hand weight to a single-arm toe touch increases the intensity of this exercise. Upper Body Workout Routine With Weights for Cheerleaders, American Council on Exercise: Side Plank with Straight Leg, IDEA Health & Fitness Association: Core 360, American Council on Exercise: Side Plank with Bent Knee, IDEA Health & Fitness Association: Corrective Exercises -- Swayback Posture, American Council on Exercise: Side Plank (Modified), Privacy Notice/Your California Privacy Rights. Adjust the TRX straps so that when you place your feet in the handles, your body forms a parallel line with the ground. What Muscles Does the Leg Extension Work? Whether on your knees or your feet, this move not only targets your side abs, but your upper body and one of the muscles in your booty called the gluteus medius, an important stabilizer for your pelvis. Bend your knees and place your feet flat on the ground if extending your legs is a bit too challenging. It’s a great exercise for building core strength and stabilization. Take your side crunches standing with standing knee tuck extensions. Using your oblique, pull yourself back to start, repeating for the desired number of reps. Lift your right hand off the ground and begin to rotate into a side plank position, opening your torso to the room.

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