Side Plank with Hip Drop
Three sets of 10 reps
Get into a side plank as described in the previous exercise. Once positioned, slowly drop your hips down to lightly touch the ground before raising them back up to the starting position. Complete 10 reps before switching to the other side.
Med Ball Twists
Three sets of 10 reps
Sit on your bottom with your legs and feet together, holding a medicine ball—start with a lighter weight and work your way to a heavier ball as you get stronger. Lean back slightly, lifting your feet off the ground. Slowly move the med ball to the left, lightly tapping it on the ground before lifting it back up and repeating the motion on the right. This counts as one rep.
Russian Twists on Swiss Ball
Three sets of 10 reps
Lie with your upper back on a Swiss Ball and your legs planted at a 90-degree angle, shoulder width apart. Raise your hips to create a straight line from shoulders to knees. Clasp your hands together and bring them straight up so they are perpendicular to your body. Begin by rotating your arms and shoulders to the left, bringing your hands nearly parallel to the ground. Rotate back to the starting position before moving to the right side. This counts as one rep. You can make the exercise more difficult by holding a dumbbell in your hands while performing the movement.
Clam Shells
Three sets of 10 reps
Place a resistance band around your legs, just above your knees. Lie on your side with your legs stacked and bent at a 90-degree angle. Slowly lift your top knee up, stretching the resistance band just past the point of comfort. While lifting your knee, keep your feet together, creating a hinge like a clam shell opening. Slowly move your knee back to the starting position and repeat. For beginners, start without the resistance band and work your way up to using one as you get stronger.
Reverse Clam Shells
Three sets of 10 reps
Start in the same position as the previous exercise but with the resistance band around your ankles. This time, instead of lifting your top knee up, keep your knees together while you slowly lift your top foot. Return your foot back to the starting position and repeat.
Lateral Side Step with Band
Three sets of 10 reps
Place a resistance band around your feet. Start by standing shoulder width apart at one side of your workout space. Bend your knees slightly. While keeping one foot planted, move the other farther away, stretching the resistance band. Plant the foot, pick up your other and move it back to shoulder width apart. Repeat 10 times or until you reach the other side of your workout space, then head back without turning around to strengthen the other side. If space is limited, simply step to one side and then back.
Forward and Backward Walk with Band
Three sets of 10 reps
Like the lateral side steps, stand shoulder width apart with a resistance band around your ankles. Step forward with one foot, stretching the resistance band, then step with the other, returning to shoulder-width apart. That counts as one rep. Continue for 10 reps or until you run out of space before walking backwards in the same manner.
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