Dead bugs (dead insect game)
Do it slowly, control each repetition and make sure your lower back is always pressed down to the floor.
Lie on your back with your arms straight out towards the ceiling and your knees bent on the floor. Squeeze your back into the floor and tighten your core. Lower one hand and the opposite leg. Repeat on the other side and continue alternating.
Do the movement with 3 sets of 8 - 10 reps on each side.
Side plank exercises with chest pressing
To do this move, anchor a resistance band at the chest level. Stand at a angle with a rope, legs shoulder-width apart.
Hold the rope with both hands and step away from the anchor until tense. Pull the rope toward your chest, making sure your elbows are bent.
Warm up your torso and press the rope forward until your arms are straight. Hold the pose for a while, then return to the starting position. Do exercises with 3 sets of 10 reps on each side.
Plank touches the shoulder
This exercise works the glutes, quadriceps, and abdominal muscles. Note to keep your body in a straight line.
Stand in a high plank position with your hands under your shoulders and your torso straight. touch your left hand to your right shoulder, keeping your hips and body stable while performing this pose. Repeat on the other side, continue to do alternately.
Do exercises with 3 sets of 10 reps on each side.
