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Photo Credit: Physical Education Department

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Target: Internal and External obliques

Preparation:
1. Lie on your side, elbow and shoulder aligned, straight legs and feet stacked.

Movement:
1. Assume the side plank position (Head, shoulder, hip, and ankle joints should be aligned), placing your non-supporting hand on your ear.
2. Inhale and lower your pelvis to the floor.
3. Exhale and lift your hip and return to side plank.
4. This completes one repetition.

Have you done like this before?

Note: Focus on your core stability as you move your hip.

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Photo Credit: Physical Education Department

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Target: Erector Spinae, Multifidus, Glutes, Deltoid

Preparation:
1. Lie down on your front with legs straight and arms stretched out overhead.

Movement:
1. Contract your core muscles.
2. Exhale as you lift the opposite arm and leg so that they are off the floor.
3. Maintain the muscle contraction in your core.
4. Inhale, hold this position, then steadily lower your arm and leg as you exhale.
5. Repeat the movement using the other arm and leg.

Would you engage yourself to this?

Note: Lifting your arm and legs 6-12 inches off the floor is already good.

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Photo Credit: Physical Education Department  

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Target: Rectus Abdominis (lower part); Iliopsoas

Preparation:
1. Lie down on your back with legs extended, toes pointing to the sky.
2. Place your pronated hands under your glutes.

Movement:
1. Exhale as lift your right leg off the ground.
2. Lift your left leg off the floor stopping when it’s slightly higher than your left leg.
3. Lift your right leg slightly higher than your left leg.
4. Lift your left leg lighter than your right leg.
5. Now, start lowering your legs alternately. Make sure that one leg will be lower than the other.
6. As general practice, when doing repetitions, do not let your foot touch the ground. Only return to starting position when you’ve done all the repetitions.

Do you believe you can make it this far?

Note: Make sure you breathe throughout the exercise.

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Photo Credit: Physical Education Department

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Target: External and Internal Obliques

Preparation:
1. Lie on your back.
2. Bend your knees, place your feet more than hip-width apart, 12-15 inches from your hips.
3. Place your arms on the side.

Movement:
1. Exhale as you contract your abdominals, slightly lifting your upper body.
2. Inhale. Exhale as you touch your right foot with your right hand.
3. Inhale as you reach your left foot with your left hand.
4. That is one repetition. Repeat a number of repetitions before returning to the starting position.
5. Place your back on the mat.

Have you tried it already?

Note: Remember to maintain contraction of abdominals throughout the exercise.

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Photo Credit: Physical Education Department 

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Target: Rectus Abdominis

Preparation:
1. Lie on your back.
2. Bend your knees, place your feet more than hip-width apart, 12-15 inches from your hips.
3. With arms straight, clasp your hands together, placing it between your legs.

Movement:
1. Exhale as you contract your abdominals, bringing your shoulder blades off the floor. 2. Keep your neck straight and chin up.
3. Inhale as you slowly lower back down.

Would you dare to do the same?

Note: Take when you lower your back, you might bang your head on the floor. To be safe, make sure you control your movement.