Plank pose
First, lie face down on the floor.
Lift your entire body up while resting only on your forearms and toes.
Keep your entire body straight while tightening your abdominal muscles.
Hold for 20 seconds and then repeat the steps of the movement, this is one of the best core exercises, you should do it 3 times/week.
Hollow body hold
First, lie down on the ground with your legs stretched out in front of you and your arms by your sides.
Tighten your abs and push your lower back into the ground.
Raise your legs slightly above the floor while keeping your lower back on the floor.
Lift your head slightly off the floor and reach your arms behind you.
Hold this position for 30 seconds, then lower your legs and shoulders to the floor, then do it 3 times.
Bird dog pose
Begin this exercise by lying on the floor with your hands under your shoulders and your knees under your hips.
Straighten your right arm and left leg.
Hold for 2 seconds then return to starting position and switch sides, should do 10 - 12 times on each side.
Dead bug pose
To do this pose, lie on your back with your arms and legs raised toward the ceiling.
Slowly lower your right arm and left leg to the floor while keeping your body tight.
Return to starting position and switch sides, doing 10 reps on each side.
Side plank pose
Lie on your side, resting your hand on one forearm.
Keep your top leg straight.
Raise your hips until your body forms a straight line from shoulders to knees.
Hold for 15 - 20 seconds on each side and repeat 2 - 3 times.
