These are advanced core exercises. Proceed to these only if you are comfortable with the ones that came before. If you need to work up to them, repeat the Day One or Day Two exercises until you’re ready.
Crab Kick Superman
- Begin in a crab position, with your face up and hands and feet on the floor.
- Lift your left hand and your right foot and reach with your hand to touch the toes. Return to starting position.
- Flip over to a plank, keeping hips low.
- Lift your left arm and right leg at the same time, similar to the Superman position.
- Flip back over to the crab position and repeat the exercise with the right hand and left foot, flipping over to plank and Superman.
- Repeat 6 times on each side.
Star Leg Raise
This exercise is for the obliques, side abs, and lower back.
- Begin in a side plank with your elbow on the floor.
- Raise your opposite hand to the ceiling, in line with your shoulder.
- Lift your upper leg at the hip (foot pointing forwards) into the star position.
- Lower your leg back down to plank.
- Repeat 5-10 times, then switch to the other side and repeat 5-10 times.
This is a very challenging exercise. You may start with a few reps and work up to 10.
- Sit with weight on one glute, same-side arm and both legs extended on the floor at 45° so your body forms a “V”.
- Extend your opposite arm over your head next to the ear.
- Keeping your weight on your hip and legs off the floor, reach the extended arm and both legs together to touch the toes of the upper leg with your hand.
- Slowly lower to the starting position.
- Repeat 10 times, then switch sides.
This is the most challenging exercise of all. Make sure to use slow, controlled movement.
- Start in a straight plank position, with your wrists directly beneath your shoulders.
- Lift your left hand and right foot and touch your toes with your hand under your body. Return to plank.
- Switch to your right hand and left foot and touch your toes under your body.
- Go back to the left hand and right foot and touch your toes. Without returning to plank or touching down, reach your left hand and right foot behind you to touch your toes behind your back.
- Keep hips stationary and square in the plank position as your arm and leg move.
- Repeat 5-10 times on each side.
As with any exercise, don’t overdo it. If you feel a strain on your back or neck, check your form and decrease the number of reps until you’ve mastered the movement. You’ll feel your balance and strength increasing as you get the hang of it. Plus, you’ll burn belly fat and tone up your midsection, so get that core working!