1. Stand with your feet hip-width apart, holding a dumbbell in your right hand by your side. 2. Keep your chest lifted, standing tall. Place your left hand behind your head. 3. Slowly bend to the left at your waist so the dumbbell moves up the side of your leg. 4. Pause briefly at the bottom, then engage your obliques to return to the start.

1. Stand with your feet hip-width apart. 2. Hold a kettlebell in each hand by your sides with your arms fully extended. 3. Engage your core, stand tall, and pull your shoulders back to maintain good posture. 4. Begin walking forward straight, keeping the kettlebells close to your body. 5. Continue walking, focusing on maintaining proper posture and keeping your core tight.

1. Stand with your feet hip-width apart. 2. Press the kettlebells overhead until your arms are fully extended. 3. Engage your core to stabilize your torso, keeping your back straight and shoulders engaged. 4. Walk forward in a straight line, maintaining the kettlebells in the overhead position. 5. Continue walking, focusing on maintaining proper posture and keeping your core tight.

1. Attach a handle to the low pulley of a cable machine. 2. Stand with your side next to the machine and holding the handle in that hand. 3. Keeping your torso straight, bend at your waist to the side, pulling the handle up. 4. Slowly straighten back up to the starting position. 5. Complete the set and alternate sides.

1. Attach a handle to a high pulley on the cable machine, and stand with your side facing the machine. 2. Kneel on your inside leg, and grasp the handle with both hands above your inside shoulder. 3. Pull the handle diagonally from your inside shoulder to your outside hip, keeping your arms extended. 4. Slowly reverse the movement, returning the handle to the starting position. 5. Complete the set and alternate sides.

1. Stand with your feet hip-width apart. 2. Press the dumbbells overhead until your arms are fully extended, your palms facing each other. 3. Engage your core to stabilize your torso, keeping your back straight and shoulders engaged. 4. Walk forward in a straight line, maintaining the dumbbells in the overhead position. 5. Continue walking, focusing on maintaining proper posture and keeping your core tight.

1. Lie on your back with your legs extended straight up towards the ceiling. 2. Engage your core and press your lower back into the mat to stabilize your torso. 3. Lift your hips slightly off the ground by pushing your heels towards the ceiling. 4. Slowly lower your hips back to the mat without letting your legs sway.

1. Sit on the floor with your knees bent and feet flat on the ground. 2. Place your hands slightly behind you on the floor for support. Lean back and lift your feet off the floor. 3. Exhale and twist your torso to the right, bringing your knees towards your left shoulder. 4. With each inhalation, straighten your legs and return to the center position. 5. Alternate side. Twist your torso to the left, bringing your knees towards your right shoulder.

1. Lie on your back with your legs extended straight and your arms by your sides. 2. Engage your core and press your lower back into the mat. 3. Lift both legs off the ground a few inches, keeping them straight. 4. Alternate lifting one leg higher while lowering the other, mimicking a scissor motion. 5. Continue alternating legs in a controlled, steady motion.

1. Sit on the machine so that the pads rest comfortably against your chest. 2. Press the pad forward and curl your torso down, bringing your chest toward your knees. 3. Slowly return to the starting position, extending your torso back.

1. Attach a single handle to the cable machine at chest height. 2. Stand with your side next to the machine, holding the handle with both hands. 3. Step away from the machine with the handle close to your chest, then press the handle away from your chest. 4. Slowly bring the handle back to the starting position. 5. Complete the set and alternate sides.

1. Lie on your back with your legs extended straight up towards the ceiling, arms behind your head. 2. Engage your core and lift your shoulders off the ground, reaching your arms towards your toes. 3. Try to touch your toes with your fingers, keeping your legs straight. 4. Lower your shoulders back down to the ground and repeat.

1. Stand tall with your feet hip-width apart and your hands behind your head. 2. Engage your core and lift your right knee towards your left elbow while twisting your torso. 3. Touch your right knee to your left elbow, engaging your obliques. 4. Return to the starting position. 5. Repeat the movement on the opposite side, lifting your left knee towards your right elbow.

1. Lie on your back with your arms extended overhead and legs straight. 2. Engage your core, pressing your lower back into the mat. 3. Lift your arms, head, shoulders, and legs off the ground to form a "banana" shape. 4. Rock gently back and forth on your lower back without changing the shape of your body.

1. Lie on your back. Bend your right leg with the foot flat on the floor, and extend your left leg straight. 2. Hold a dumbbell in your right hand extend your arm straight up. 3. Engage your core and press into your left hand to lift your torso, keeping the dumbbell overhead. 4. Hold briefly in a seated position, then carefully lower your torso back to the start.

1. Lie on your left side with your left leg bent and your right leg straight. 2. Place your left arm across your body for support, your right hand behind your head. 3. Use your right oblique to lift your torso, bringing your right elbow toward your hip. 4. Hold briefly at the top, then gently lower back down.

1. Lie on your back with your legs extended. 2. Engage your core and lift your legs slightly off the floor. 3. Keep your legs straight and move them up and down in a small, rapid motion.

1. Lie on your back with your arms extended to the sides for stability. 2. Lift your legs to 90°, keeping them straight and together. 3. Engage your core and lower your legs to the right side, keeping your shoulders flat on the mat. 4. Bring your legs back to the center position using your core muscles. 5. With control, lower your legs to the left side. Continue alternating sides in a controlled, steady motion.

1. Attach a single handle to the cable machine at chest height and stand with your side next to the machine. 2. Hold the handle with both hands, step away from the machine, and extend your arms straight out in front of you. 3. Rotate your torso toward the machine, pulling the handle across your body. 4. Slowly rotate back to the starting position, resisting the pull of the cable. 5. Complete the set and alternate sides.

1. Lie on your back on the floor with your legs extended. 2. Hold the barbell above your chest with arms fully extended, your grip slightly wider than shoulder-width. 3. Engage your core and lift your legs straight toward the ceiling perpendicular to the floor. 4. Slowly lower your legs to one side while keeping them straight. 5. Return your legs to the starting position and repeat the movement on the other side.

1. Sit on edge of bench, legs secured. 2. Lean back slowly until horizontal. 3. Exhale, curl up to sitting position. 4. Hold briefly at the top of the movement. 5. Lower back down with control.

1. Lie down on an incline bench, holding the bench or pads with your hands. 2. Lift your hips off the bench, bringing your knees towards your chest. 3. Pause for a moment at the top of the movement to increase the intensity of the crunch. 4. Slowly lower your legs back to the starting position and repeat.

1. Lie on bench, using the bench or pads for support. 2. Slowly lift your legs to the ceiling, rolling your pelvis up and bringing your hips off the bench. 3. Pause briefly at the top of the movement, then lower your legs to the starting position.

1. Secure one end of a barbell in a landmine attachment and stand a few feet away, feet shoulder-width. 2. Grasp the end of the barbell with both hands, holding it at chest height. 3. Twist your torso and hips to move the barbell down to one side. 4. Use your upper back and obliques to pull the barbell back to the starting position. 5. Switch sides.

1. Start in a forearm plank with your arms on a ball. 2. Slowly move the ball away from your body then pull it back. 3. Keep your back flat and hips in line with your shoulders. 4. Perform the movement slowly to maximize core engagement.

1. Start in a plank with your forearms on a ball. 2. Make small circles with the ball using your arms. 3. Alternate the direction of the circles. 4. Keep your back straight and hips level.

1. Start in a high plank with shins on a ball. 2. Pull the ball towards your chest by bending your knees. 3. Pause briefly at the top of the movement, then extend your legs back. 4. Keep your back flat and movements controlled.

1. Start in a high plank with shins on a ball. 2. Use your core to lift your hips up as you roll the ball towards your hand. 3. Pike up until your hips are above your shoulders, keeping your legs and arms straight. 4. Lower your hips slowly back to the starting high plank position.

1. Lie with your lower back on a ball, both feet flat on the floor, arms crossed at your chest. 2. Tuck your chin and engage your abs to lift your chest and crunch up. 3. Slowly lower your torso back to the starting position and repeat.

1. Start in a high plank position with hands under shoulders. 2. Lift your right hand tap your left foot, bending slightly at the waist to reach. 3. Return to plank and repeat with the other toe. 4. Perform the toe taps without shifting your weight.

1. Start in a standing position with your feet shoulder-width apart. 2. Bend forward, keeping your knees as straight as possible. 3. Walk your hands forward along the mat until they are just ahead of your shoulders. 4. Hold the plank for a moment. 5. Walk your hands back and stand up, keeping your back and knees straight.

1. Sit on the floor with legs extended in front of you. 2. Place palms on the floor behind you with fingers pointing towards your feet. 3. Lift your hips and torso until your body forms a straight line from head to heels. 4. Hold this position, maintaining a tight core and squeezing glutes to support your hips.

1. Hang from a pull-up bar in an overhand grip, hands shoulder-width apart, arms and legs straight. 2. Engage shoulders and core, swing into a hollow position, body slightly curved forward. 3. Pull your knees up towards your chest as you swing back into the hollow position. 4. Flick your feet up to touch the bar with your toes, keeping your legs as straight as possible. 5. Let your legs come back down, and re-engage the hollow position.

1. Start on your hands and knees, lifting your knees slightly off the ground. 2. Ensure your hips and knees are at 90°. 3. Move one hand the opposite foot forward, with a flat back and low hips. 4. Keep moving forward and switching your hands and feet with control.

1. Hang from a pull-up bar with your hands in an overhand grip, slightly wider than shoulder-width, arms extended. 2. Raise your knees, aiming to reach your elbows with each lift. 3. Lower knees slowly back to the starting position and repeat.

1. Kneel on the floor with your knees hip-width apart. 2. Place an ab wheel between your knees, holding it with both hands. 3. Roll the wheel forward, extending your body into a straight line from your head to your knees. 4. Pause at the farthest point, then engage your core to pull the wheel back towards your knees.

1. Start in a high plank, band around your wrists. 2. With one hand at a time, tap the floor a couple of inches in front of your fingers. 3. Return the hand to the floor and repeat with the other hand. 4. Keep your hips steady and don't let them rock. 5. Alternate hands with each repetition.

1. Stand with feet hip-width apart, holding a weight in each hand at shoulder height. 2. Lift right knee to hip then lower with control. 3. Repeat on the left side, raising then lowering your left knee. 4. Continue to alternate knees as if marching in place.

1. Lie on your back, legs together and straight, and your arms at your sides. 2. Lift your legs towards the ceiling, hips slightly off the floor. 3. Lower your legs slowly back down, don't touch the floor. 4. Keep your lower back pressed into the floor.

1. Sit on the mat, lean back and simultaneously lift your legs off the mat. 2. Close your body like a suitcase by bringing your knees and chest together. 3. Ensure your legs and torso never fully rest on the floor. 4. Slowly lower your torso and legs back to the starting position and repeat.

1. Lie flat on your back, legs extended, arms overhead. 2. Crunch up, lift one leg and reach your opposite hand towards your foot, trying to touch toes. 3. Lower back to the starting position. 4. Switch sides, keeping both legs straight.

1. Lie on the floor with legs and arms extended. 2. Use your core to lift your legs and torso simultaneously to form a V-shape. 3. Lower back down and repeat without resting on the floor.

1. Sit with bent knees, a weight held in front of your chest with both hands. 2. Lean back slightly to engage abs. 3. Rotate your torso to one side, keeping your hips and lower body still. 4. Rotate to the other side. 5. Continue alternating side.

1. Lie on your back with knees bent and feet together. 2. Extend your arms above your head, keeping them close to your ears. 3. Engaging your abdominal muscles, lift your torso towards your thighs. 4. Reach your hands towards your toes. 5. Slowly lower your torso back to the starting position and repeat.

1. Lie on your back with your knees bent and your hands resting gently under your head. 2. Hinge at the hips, using your core to lift your chest to an upright position. 3. As you sit up, twist your chest to one side, shoulder to opposite knee. 4. Twist the other way using your obliques, then roll down to lower your torso to the floor. 5. Alternate sides.

1. Start lying on the floor, legs extended in front of you and hands by your sides. 2. Breathe out and contract your abs to bring your knees up towards your chest. 3. Raise your hips slightly off the floor. 4. Extend your legs to return to the starting position.

1. Lie on your back, knees bent, feet flat on the floor. 2. Crunch up slightly so your shoulders are off the floor. 3. Reach with your right hand towards your right heel, then switch sides. 4. Alternate touching each heel, keeping the core engaged.

1. Lie on your back with knees bent and feet flat on the floor. 2. Place your hands across your chest or behind your head without locking your fingers. 3. Engage your abdominal muscles to slowly lift your head, neck, and shoulder blades off the floor. 4. Pause at the top, then slowly lower back down.

1. Start on all fours, hands under shoulders. 2. Extend opposite arm and leg, stretching from fingertips to toes. 3. Hold extended for a moment, keeping shoulders and hips parallel to floor. 4. Return to the starting position and switch sides.

1. Lie on your back with arms extended towards the ceiling. 2. Raise your legs to a tabletop position, knees bent. 3. Lower opposite arm and leg towards the floor slowly. 4. Return to the tabletop position and switch sides.

1. Lie on your back, right leg bent, left leg straight, arms slightly raised off the floor. 2. Lift your torso slightly off the ground, arms sliding forward at the same height. 3. Lower your torso back down, keeping the movement controlled, core engaged.

1. Start lying on your back with your arms and legs extended out straight. 2. In a single move, lift your arms, head, shoulder blades, and legs off the floor. 3. Hold the position, maintaining tension in all your body.

1. Kneel with your right knee on the ground and left foot in front of you, both knees at 90°. 2. Hold the weight with both hands beside your right hip. 3. Twist your torso and raise the weight across your chest to above your left shoulder. 4. Reverse the movement, slowly lowering the weight to the starting position.

1. Start on your hands and knees, lifting your knees slightly off the ground. 2. Ensure your hips and knees are at 90°. 3. Hold this position, keeping your back flat and hips low. 4. Engage your core throughout the hold.

1. Begin in a high plank position with your hands placed directly under your shoulders. 2. Rotate your torso and lift your right arm to the ceiling, shifting into a side plank. 3. Hold the 'T' position briefly, your arms forming a line perpendicular to the floor. 4. Return to the high plank position with control and repeat on the left side.

1. Start in a forearm plank position, body straight. 2. Rotate your hips to one side, dipping them towards the floor. 3. Rotate to the other side and repeat the dipping motion. 4. Keep your core engaged and movements controlled.

1. Start in forearm plank, weight on elbows. 2. With a flat back, use your elbows to pull your body forward. 3. Maintain the plank position and move backward in a controlled manner.

1. Get into a side plank on your left side. 2. Lift your right leg, bringing your knee toward your chest, then kick it forward. 3. Bring your left foot back to your right and repeat.

1. Start in a high plank position, shoulders over your wrists. 2. Bring one foot outside your respective hand, lowering in a deep lunge position. 3. Quickly return to the starting position and simultaneously alternate legs.

1. Start in a plank position, hands under shoulders. 2. Jump your feet out to the sides, then back together. 3. Keep the jumps small and quick, returning to plank each time. 4. Maintain a strong core and straight body line.

1. Start in a high plank position. 2. Drive one knee towards the opposite elbow. 3. Switch legs and repeat the motion. 4. Keep your pace controlled.

1. Get into a high plank position with your hands directly under your shoulders. 2. Make sure your body is straight from head to heels. 3. Bring one knee towards your chest, then switch rapidly.

1. Start in a plank position with a dumbbell beside one arm. 2. Reach under your torso with the opposite arm and grab the dumbbell. 3. Drag dumbbell across to other side, maintaining a strong plank throughout. 4. Place your hand back in the plank position and repeat on the other side.

1. Start in a high plank position. 2. Touch your left shoulder with your right hand, keeping the rest of your body still. 3. Return your hand to the plank position and repeat with the opposite hand. 4. Alternate touches while maintaining a strong, stable plank position.

1. Set up in a side plank with your right forearm on the floor. 2. Place your left foot on a chair or bench. 3. Lift your left leg off the ground to align your hips with your body. 4. Hold the position, keeping your body straight.

1. Start in a forearm plank position, body in a straight line. 2. Press up from one forearm to the hand, then follow with the other. 3. Return to the forearm position starting with the same arm. 4. Alternate the leading arm with each repetition.

1. Get into a side plank on your right side with both legs straight. 2. Lift your left leg without bending your knee, keeping your hips elevated. 3. Hold the position, keeping both sides of your body extended.

1. Lie on your right side, forearm on the floor underneath your shoulder, left foot over right. 2. Lift your hips off the ground to form a straight line from your shoulders to your feet. 3. Hold the position, keeping both sides of your body extended.

1. Lie face down on the mat with your elbows under your shoulders, forearms parallel to each other. 2. Push off the floor to lift your body off the floor until only your forearms and toes are touching. 3. Keep your body in a straight line with a neutral neck. 4. Hold the position, focusing on tight abs and glutes. 5. Ensure your elbows are directly beneath your shoulders.

1. Start in a push-up position with hands directly under shoulders. 2. Straighten your legs back, toes on the floor, creating a straight line with your body. 3. Hold this position, keeping your core tight and body level, avoid sagging hips

1. Start in a high plank with a dumbbell in each hand directly under your shoulders. 2. Pull the dumbbell to your rib cage with one arm, pushing on the floor with the other hand. 3. Lower the dumbbell back to the ground in a controlled manner. 4. Alternate arms, keeping your hips, head, and heels in one straight line.