Planking engages the core, upper and lower abdominal muscles, arms, legs, and back, burning more calories than other abdominal exercises.
Side plank engages obliques, arms, and glutes by lifting hips away from the floor and maintaining balance for 8-10 reps on each side, with a modification that involves rotation.
To engage abdominal muscles and build core strength, beginners can lift legs and upper body while tensing the core for 1-2 counts and slowly lowering for 1-3 sets of 18-20 reps.
This exercise targets the lower back, upper and lower abdominal muscles, quads, and hamstrings by lying on the back and raising/lowering the legs for 3 sets of 10 repetitions.
Bicycle crunches involve raising the head, shoulders, and knees, twisting the torso, and extending the legs to tone the abs and obliques, with 3 sets of 12-20 reps and 30-60 seconds of rest between each set.
Burpees involve squatting, kicking legs back into a plank, jumping forward, and standing to burn calories and build muscle mass, with a beginner starting with 2 sets of 10-15 reps and 30-60 seconds of rest between each set.
This yoga pose strengthens the core and spinal muscles, improves balance, and involves lifting both feet, leaning back, straightening legs, and balancing on sitting bones while reaching arms out in front.