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

Side Bridge

The Side Bridge exercise is great to help tighten and shrink the waistline. It works the deep abdominal muscles (oblique) that many abs exercises don’t reach.

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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

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

Jackknife Sit-Up

The jackknife is an advanced abdominal exercise that targets the rectus abdominis, the main abdominal muscle or the six pack. By adding a slight twisting rotation to the standard jackknife, you engage your obliques, or side abs, and target more muscles with one movement. There is no special equipment required to perform this exercise.

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15-20 Reps, 4 Sets

Decline Oblique Crunch

The oblique decline crunch is one of the most effective exercises to help strengthen your abdominal and oblique muscles. This exercise focuses directly on the sides of your midsection muscles.

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15-20 Reps, 4 Sets

Cross-Body Crunch / Bicycle

The Corss-body crunch / Bicycle is a variation of the crunch that works both the upper and lower portion of the abs. It works on developing your abs and obliques as primary muscles.

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15-20 Reps, 4 Sets