Leg-Switch: Sit on the ground with your feet on the floor and a flat back. Slowly grab one knee as the other leg extends straight out and then alternate. Begin at a slow pace and to advance, move quicker. To modify, keep the leg that is supposed to be extended bent to relieve resistance. Do 15 repetitions for 3 sets.
Toe Taps: Sit on the ground with your feet on the floor and a flat back. Slowly raise your feet off of the ground with bent knees so your legs create a table-top. While keeping your left leg up, release your right leg by straightening it and then bring it back to a bent knee. Alternate to the left side and again, stretch that left leg, as your right knee stays bent. Do 20 repetitions for 2 sets. To modify, do not lower the extended leg as much.
Plank Walks: Start with forearms on the ground, up on your toes and core tucked tight. The feet and forearms should be at about hip width. Maintain your balance and step your right foot out and then your left. Next, step your right foot back to hip width, followed by your left. Continue to do this walking pace about 20 times for 2 repetitions.
Oblique Crunches: Begin in plank by being on your hands, up on your toes, and core tucked tight. Once again, feet and forearms should be at about hip width. Slowly lift one leg off of the ground, bend your knee and crunch your side by bringing the knee towards your elbow. Place the foot down and repeat on the left. Do 15 repetitions for 2 sets. To modify, come down onto forearms and do not reach knee as far when you crunch.
Standing crunch: Stand with your feet hip width, hands under shoulders, and a lifted chest. Slowly bring your arms up over your head with your fingers laced. Bring one knee up as the elbow on the same side comes down to meet it, feel the crunch here. Release and repeat on the left side. To advance, use more power as you crunch your knee to your elbow and to modify, elbows can be lowered to reduce the range of motion.
-Eliza S., University of Massachusetts, Amherst
Alternate legs only movement: Laying on your back with your hands on your ASIS (top of your hips, description in video) and your legs in a “table top” position (90 degrees hips and 90 degrees knees), squeeze your abs to pull your bellybutton in to your spine and your lower back into the ground. Once your core is set, alternate lowering one leg to about six inches off the ground while maintaining a neutral spine. Make sure that your hips are not moving (monitoring with your hands on your hips) and that your lower back is locked into the ground. Perform 8 reps.
Both legs only movement: Laying in the same position as the previous with your hands still on your ASIS and your legs in “table top” position, squeeze your abs, pushing your lower back into the ground. Now lower both legs as far as you can while maintaining neutral spine. Neutral spine means your lower back is still in contact with the ground and your hips (ASIS’ haven’t moved). This may only be a few inches. Perform 8 reps.
Alternate arms only: Laying supine with your legs in the table top position (90/90) and your arms in 90 degrees of flexion (video demonstrated), squeeze your abs, pushing your lower back in to the ground. Now, alternate taking each arm over your head while not allowing your lower back to lose contact with the ground. If you reach a certain point where your lower back does come off of the ground, then simply stop there and then do the other arm. Perform 8 reps.
Both arms only: Laying supine in the aforementioned “dead bug” position with both arms flexed to 90 degrees, contract your abs, pushing your lower back into the ground. Now, while keeping your lower back in contact with the ground, take both hands over your head. If you reach a point where you lower back comes off the ground, stop there and return to the starting position. That is one rep. Repeat for 8 repetitions.
Alternate arms and legs: In the aforementioned “dead bug” position with arms flexed to 90 degrees, contract your abs, pushing your lower back into the ground. Now simultaneously lower your right leg and left arm down towards the ground. As soon as you feel your lower back lose contact with the ground, stop there and return to the starting position. That is one rep. Now perform with the L leg and R arm. Stop when your lower back loses contact with the ground. Perform 8 total reps.
Both arms and legs: In the aforementioned “dead bug” position with arms flexed to 90 degrees, contract your abs, pushing your lower back into the ground. Now simultaneously lower both arms and both legs towards the ground while keeping your lower back in contact with the ground. Once your lower back loses contact with the ground, return to the starting position. That is one rep. Perform 8 reps.
-Nick M., University of Tennessee Health Science Center
Belly Dancing
Side to side: Stand with feet hips width apart and shoulders relaxed. Place your hands on your hips and engage the abdominals. Push the ribcage towards the right and hold. Move it through the center of your body to the left and hold. Repeat 30 times each way.
Floor Hip Change: Sit on the floor with legs out in front and lift your body up onto your arms. Rotate the left hip towards the ceiling and then quickly rotate the right hip towards the ceiling. Repeat alternating 30 times.
Oblique Rotations
Stand with feet hips width apart and hands on your hips. Take the right arm in a bent position with the fist at shoulder length. Punch the elbow down and back behind your hip. Straighten and then lift the elbow to shoulder length and pulse it back behind you, rotating the upper body with it. Repeat 20 times and then switch to the other side.
Plank Hip Abduction Taps
Lay on your stomach, push up all the way on your arms while legs are together. Engage the abs while you bring the right leg to the side and tap it on the ground. Bring it back in towards the body and switch to the left leg. Repeat alternating 20 times.
-Airyn W., Bryan University
