Plank
Plank is a simple but effective exercise to strengthen the abdominal and back muscles and improve overall endurance. When exercising, the most important thing is to keep the body in a straight line from the head, shoulders, back, hips to the heels. Maintain a plank position for 30 seconds to 2 minutes, breathing evenly.
Push-ups
Push-ups are exercises that train multiple joint groups such as the shoulders, elbows and shoulder blades. Muscles around joints are strengthened, the body learns to coordinate smooth movement and control force better.
Start in a high plank position, place your hands directly under your shoulders, and keep your torso in a straight line from head to heels. Bend your elbows, slowly lower your chest to the floor.
Keep your torso straight, tighten your abs and glutes throughout. Use the strength of your arms and chest to push yourself up, stretching your arms straight back to the starting position.
Side Plank
The side plank movement is similar to basic plank but the body only keeps balance on one hand and faces the side. Therefore, theending muscles and the sides need more strength, endurance and stability.
Sit on your side, placing one hand on the floor directly under your shoulders. Straighten your legs, stacking your feet together. Lift your hips off the floor, tighten your core to maintain balance.
Squat
Squats help increase strength, endurance and coordination. This exercise also combines the movement of the legs with the mediastinal core, providing a solid foundation for the body.
Stand up straight with your feet shoulder-width apart. Stretch your arms outwards or place your hands on your hips.
Bend your knees and hips, lowering yourself into a squat position. Lower your thighs until the floor is parallel. Press down your heels, slowly stand up and return to the starting position.
