7. Down Dog Abs
Start in Downward Facing Dog, with your hands shoulder-width apart, butt lifted back and toward the ceiling, legs straight, arms extended, back flat, and your head in between your arms. Lift your right leg into the air to get into Down Dog Split (Three-Legged Down Dog).
Bend your right knee and bring in toward your right elbow, moving your torso into a plank position as you do. Pause, then extend your right leg back to Down Dog Split.
Next, bring your right knee under and across your torso toward your left elbow. Pause, then extend your right leg back to Down Dog Split. That’s 1 rep.
Do for a set amount of reps on one leg, and then repeat on the other leg.
Targets the core, glutes, deltoids, and rhomboids.
8. Dead Bug
Lie face up with your arms extended toward the ceiling and your legs in a tabletop position (knees bent 90 degrees and stacked over your hips). This is the starting position.
Slowly extend your right leg out straight, while simultaneously dropping your left arm overhead. Keep both a few inches from the ground. Squeeze your butt and keep your core engaged the entire time, lower back pressed into the floor.
Bring your arm and leg back to the starting position.
Repeat on the other side, extending your left leg and your right arm.
Targets the core, and helps hip and shoulder mobility.
9. Core Roll Up
Lie faceup with your arms extended above your head, resting on the floor.
Float your arms up so your wrists are directly over your shoulders, and begin to slowly curl your spine up and off the floor, starting with your shoulders and ending with your lower back.
Curl up to a seated position, and then continue to fold your torso over your legs, keeping your core tight the entire time.
Reverse the movement to roll back down to the floor, lowering from your lower back to your shoulders. That’s 1 rep.
Targets the core.