These exercises are more challenging than Day One, so get ready to feel the burn.
- Begin in a straight-arm plank with your wrists in line with your shoulders and the balls of your feet on the floor. Keep your glutes and abdominal muscles flexed.
- Lift your right foot off the floor, bending your knee toward your chest to a 90° angle as you bring it under your body and turn slightly to straighten your leg to the opposite side.
- Touch the floor with your foot, bend your knee, and return it to the starting position. Keep your hips from dropping to the floor as you move your leg.
- Switch legs and repeat on the other side.
- Do 15 repetitions on each side.
- As you get used to the exercise, pick up the pace.
This exercise will strengthen your lower back. Imagine that you’ve just jumped out of an airplane—that’s the position your body will look like.
- Begin on your stomach with arms out to either side, elbows forming a 90° angle with your shoulder. Bend your knees to 90° and flex your feet.
- Raise your elbows up so your forearms are parallel to the floor.
- Squeeze your buttocks and lift your thighs straight up off the floor. Only your hips and rib cage should be touching the floor.
- Keep feet and hands parallel to the floor and hold for 30 seconds.
Picture yourself a dead bug lying on the sidewalk and you’ll nail this move.
- Lie on your back and lift your knees to a 90°angle.
- Bring your arms up to point straight up to the ceiling, hands level with your shoulders.
- Press your lower back against the floor.
- Slowly extend one leg straight and lower it only to the point at which your lower back starts to rise up off the floor, then return to 90°.
- Repeat on the other side.
- Extend your leg again and this time, stretch your arm on the same side over your head (next to your ear) while keeping the other knee bent and other arm pointing at the ceiling.
- Slowly return your extended arm and leg to the starting position and repeat the extension on the other side.
- Next, extend one arm and both legs straight (this one is definitely a challenge), then slowly return to the starting position. Repeat on the other side.
- For the final challenge, extend both arms and both legs straight (don’t go all the way down to the floor—we want to engage the core muscles to support the arms and legs!).
- Slowly return to the starting position.
- Do a total of 10 reps.
Thread the Needle
- Begin in a straight plank, then lift 1 hand and turn your upper body to perpendicular to the floor (maintaining a straight line from your head to your foot). This is a side plank.
- With your upper hand, reach around and under your torso, rotating your hips along to square and touch the opposite shoulder with your hand.
- Return to the side plank position.
- Repeat 10 times per side.