Planks
Strengthen abs, back, and shoulders; support spine. Begin in a tabletop position on all fours with straight arms, hands beneath shoulders. Step feet back, lower onto forearms, engage core, glutes..
Mountain Climbers
Engage core, arms, legs; high-intensity for calorie burn and metabolism boost. Start in a high plank position with straight arms, hands beneath shoulders. Bring one knee toward chest, quickly switch legs.
Burpees
Full-body exercise for fat loss, elevate heart rate, and build core, arm, and leg strength. Start in a squat, hands on the floor, jump feet back into high plank, perform a pushup, then reverse the movement.
Windshield Wipers
Target obliques and abs for a tapered waistline. Lie on back, arms out to sides for stability. Lift legs, keep straight, lower to one side close to the floor, bring back to center, then lower to the other side.
Russian Twist
Improve core stability and tighten midsection. Sit with knees bent, feet flat, lean back slightly, back straight. Hold hands together or a weight, twist torso to touch the floor on each side.
Hanging Leg Raise
Focus on lower abs, improve grip strength, and reduce lower belly fat. Hang from pull-up bar, arms extended, palms away. Engage core, raise legs straight until parallel to the floor, lower slowly.
Bicycle Crunches
Target upper and lower abs, enhance core stability and coordination. Lie on back, hands behind head, knees and hips at 90-degree angles. Bring one knee to chest, twist torso, bring opposite elbow to knee,
Sprints
High-intensity exercise for abdominal fat loss, works legs, glutes, and core. Sprint as fast as possible for a short distance or set time, rest, and repeat. New to sprinting: rest longer than work periods.