If it feels too easy, tweak the work-rest intervals to challenge yourself by matching or even exceeding your rest time with your work time. For intermediate levels, try 30 seconds of exercise followed by 30 seconds of rest. For advanced levels, push yourself with 40 seconds of exercise and just 20 seconds of rest.
1. Skater Jumps
Stand with your feet hip-width apart, arms relaxed by your sides. Start by planting your right foot firmly on the ground, and cross your left leg behind you to the right, mimicking a curtsy lunge. As you do this, shift your weight onto your right leg. Simultaneously, lift your right arm to shoulder height and sweep your left arm across your body towards your right hip.
Next, push off and jump to your left, landing softly on your left foot. Swing your right leg behind you to the left, while your left arm extends outward and your right arm reaches towards your left hip.
Keep leaping side to side, with your arms moving in a fluid, skating motion. For an added challenge, try touching the ground with your hand instead of just swinging it out to the side.
2. Body-Weight Squats
Stand with your feet shoulder-width apart, toes pointing straight ahead. Shift your weight into your heels as you bend your knees, lowering your hips until your thighs are parallel to the floor (or as close as you can comfortably manage). Keep your chest lifted and your knees aligned over your toes, making sure they don’t extend past your feet. As you descend into the squat, extend your arms forward until they’re aligned with your shoulders.
Pause at the lowest point of the squat, then press through your heels to rise back up, bringing your arms down and behind your hips as you stand. Repeat the movement. For an added challenge, try jumping explosively out of the bottom of the squat to return to standing.
3. Walking Lunges
Start by standing with your feet shoulder-width apart, arms at your sides or hands clasped in front of your chest. Step forward with your left foot, lowering into a lunge by bending both knees to about 90 degrees. Make sure your front knee stays directly over your ankle, avoiding any extension past your toes. Keep your core tight, chest lifted, and shoulders back. Press through your left foot to straighten your legs, bringing your right foot forward to meet your left. Without pausing, step forward with your right foot and lower into another lunge. Continue alternating legs as you move forward.
4. Push-Ups
Start on the floor on your hands and knees, ensuring your shoulders are directly above your wrists and your hips align over your knees. Step back one foot at a time into a plank position, extending your legs straight behind you with your weight balanced on your toes. Engage your core by pulling your belly button towards your spine to maintain stability.
To perform a push-up, bend your elbows at a 45-degree angle, lowering your chest towards the floor. Aim to touch your chest to the floor if possible. Then, push through your palms to straighten your arms, returning to the starting position.
Maintain a straight line from your head to your heels throughout the movement, avoiding any sagging in your lower back or lifting of your hips. For a modified version, you can keep your knees on the ground, maintaining a straight line from your shoulders to your knees, or elevate your hands on a stable surface like a bench or chair.
This comprehensive guide on how to do push-ups correctly ensures you build strength safely and effectively, whether you’re a beginner or advancing in your fitness journey.
5. Alternating Jackknife
Lie flat on your back with your arms extended above your head, palms facing up. Engage your core by drawing your belly button toward your spine, preparing your abdominal muscles for the movement. Keeping both legs straight, lift your right leg toward perpendicular with the floor while simultaneously bringing your arms toward your right foot. Slowly lift your head, shoulder blades, and torso off the floor as you reach. Ensure your left leg stays grounded. Exhale as you perform this motion. Then, slowly lower your arms and right leg back to the starting position. Repeat the movement on the left side. Continue alternating sides for a full core workout.
Incorporating this core exercise into your routine helps to strengthen your abs and improve overall stability, making it an effective addition to any fitness plan.
6. Bicycle Crunches
Lie on your back, bending your arms so that your hands lightly support the back of your head. Engage your core by pulling your knees up toward your chest while lifting your shoulder blades off the floor. Extend your right leg straight out in front of you at a 45-degree angle to the floor. At the same time, twist your upper body, bringing your right elbow toward your left knee. Hold briefly for a strong contraction, then switch sides by extending your left leg and twisting to bring your left elbow toward your right knee. Continue alternating sides in a controlled, fluid motion.
This effective exercise, often called the bicycle crunch, targets your obliques and engages your entire core, making it a must-do for anyone looking to tone their abs and build core strength. Add this move to your workout routine to maximize your abdominal workout results.