Planks

Planks are a balance and core conditioning exercise. It helps you to build strength in your core, upper and lower body. The plank works almost every main muscle and here are a few: deltoids, biceps, triceps, obliques, abs, latissimus dorsi, pectorals major, gluts, quadriceps and hamstrings.

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15-20 Reps, 4 Sets

Standing Cable Wood Chop

The cable woodchop is a multi-joint exercise that develops strength and power throughout the core and obliques. This exercise also improves hip and shoulder stability and strength. Perform this exercise in a controlled manner.

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15-20 Reps, 4 Sets

Crunches

The crunches exercise is one of the most common abdominal exercises. It primarily works the rectus abdominis muscle and the obliques.

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15-20 Reps, 4 Sets

Side Jackknife

The side jackknife is an isolation exercise that works on your oblique muscles.

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15-20 Reps, 4 Sets

Scissor Kick

The Scissor Kick is a great exercise to work your lower abs. This exercise can be used in a continuum of ab exercises among other ab exercises and not to be performed as a primary exercise.

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15-20 Reps, 4 Sets

Russian Twist

The Russian twists are one the most effective core exercises to strengthen your abdominal muscles. This exercise works your upper body and strengthen your core, lower back and hips as well. The only thing you will need for this exercise is a weighted plate.

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15-20 Reps, 4 Sets

Otis-Up

The Otis-up exercise is a great exercise to work your upper body. This exercise emphasis on the upper abs as the primary muscles worked.

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15-20 Reps, 4 Sets

Oblique Crunches – On The Floor

The Lying side oblique crunches focus on the internal and external oblique muscles. In addition, the obliques work at maximum effectiveness when your body does side bending movements. These muscles are located along the sides of the waist.

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15-20 Reps, 4 Sets

Landmine 180’s

The landmine 180s are a strength type of exercise that mainly target the abdominals and in addition to the abdominals, you will be exercising your lower back, glutes and shoulders as secondary muscle groups.

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15-20 Reps, 4 Sets