Plank

Sets: 2-3 Reps: 30-60 seconds

Start by lying on your stomach. Push yourself onto your toes and forearms while bracing your
abs and glutes. You want to brace your deep abdominal muscles. You’ll know if you’re flexing
the right muscles because you’ll feel like your waist gets skinnier. Hold this position for at least
30 seconds.

Side Plank
Sets: 1-2 (each side) Reps: 30-60 seconds

Lie on your left side with your feet together. Push your hips off the ground and support yourself
on your left foot and left elbow/forearm. Make sure your body is in a straight line from your head
to your feet. Hold this position for at least 30 seconds and repeat on the other side.

Dumbbell Side Bend

Sets: 2-4 (each side) Reps: 10-20

Stand tall with a dumbbell in your left hand. Bend your waist to the left and lower the dumbbell
as far as you can. Return to the starting position. After completing 10-20 reps, repeat on the
other side.

Squats
Sets: 2-4 Reps: 8-20

Stand with your feet shoulder-width apart and your toes pointing out 30 degrees. Squat down
with your arms outstretched in front of you. Stop when your thighs are parallel to the ground and
then return to the starting position. If you want to make this exercise harder, hold a dumbbell in
each hand and keep your hands to your sides.

Push-Ups
Sets: 2-4 Reps: 10+

Start by lying on your stomach with your palms flat on the floor about shoulder-width apart. Push
yourself onto your hands and toes and keep your body in a straight line from your head to your
feet. Lower yourself by bending at the elbows until your chin almost touches the ground. Push
yourself back to the starting position and repeat.