Push-ups (advanced variations) There are many advanced variations of push-ups, so this workout includes a few options in order of increasing difficulty and you can use other variations if you know ones that work better for you. These all start like regular push-ups with your arms straight and your weight on your hands and feet. […]

Forward Lunges Forward lunges are similar to step back lunges in that you start standing with your feet side by side and end up in the same bottom position. The difference is you step forwards instead of backwards from the starting position. This small change may not seem like much, but it has a significant […]

1-Leg Floor Bridge on Tip Toes This is essentially the same as the 1-leg floor bridge, except you will have all your weight on the ball of your foot and keep your heel as high off the ground as possible. This creates a much greater demand for your calves and makes the stabilization aspect of […]

Knees to Ceiling Press This is an advanced lower abdominal exercise, because it simultaneously requires a high level of strength and control. Start lying on the floor on your back with your hands extended back over your head (in line with your body). Find a position where you can either hold on to something with […]

Oblique Stabilization Raises on Feet This is similar to the oblique stabilization hold, except you will be lifting your hips up and down instead of holding a fixed position. Start lying on your side with your bottom forearm and feet supporting your weight. Your top hip should be directly above or a little in front […]

Slow V-UP Crunch This exercise is similar to the floor crunch with feet up, but it adds extra elements of movement, control, and lower abdominal work. Basically you are doing a lower and upper abdominal exercise at the same time and you have to time them together to keep the exercise in sync. The crunch […]

Step Back Lunges (Reverse Lunges) Step back lunges are similar to split squats, except they involve a back and forth movement. The technique requirements are similar and the bottom position of a step back lunge is exactly the same as the bottom position of a split squat. The difference is that you start standing with […]

Push-ups Start on the ground with your arms straight and your weight on your hands and feet. Focus on keeping your abs tight and your body as straight as possible from ankles to shoulders. Stop if you feel pain in your back or if your low back cannot stay straight. Bend your arms to lower […]

Oblique Stabilization Hold (on feet) Start lying on your side with your bottom forearm and feet supporting your weight. Your top hip should be directly above or a little in front of your bottom hip and you should be as straight as possible from your shoulders to your feet. Focus on contracting your obliques (side […]