For these 2 exercises, the feet are going to be placed on something to stabilize or you can place it against the wall with some weights, wherever.
- Hand Side Plank with Knee Tuck
- Elbow Side Plank with Hip Drop
Core Workout Without Weights for Stronger Abs (Do these TWO exercises!)
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#1- Hand Side Plank with Knee Tuck
Hand Side Plank with Knee Tuck (Advanced): Prop the body up on the hand. As soon as you are stable, lift your top leg, pull it in and then back out. Do the same thing on the other side.
Do 3 rounds – 15 reps per side.
Hand Side Plank with Knee Tuck(Advanced)
Hand Side Plank with Knee Tuck (Beginner): Prop the body up on the elbow. The foot is anchored in an object and stabilized so you will not slip in that side-plank position. The other arm is also used to help stabilize that body so you will not roll too far forward or back. In a good side-plank position, lift the top leg and pull it in, and then back out.
Please note to keep your hips out, which is exactly what you need to do, as the whole point of this exercise is to keep those hips out. Do 3 rounds – 15 reps per side.
Hand Side Plank with Knee Tuck (Beginner )
Progression: Prop the body up on the hand or elbow. You can always start on your elbow.
#2- Elbow Side Plank with Hip Drop
Lie on your side in a side plank position with the same exact position of elbows on the floor. But instead of bringing the knee to the chest, drop the hips down and lift them back up. Stack the feet then lift the hips and down. Do 3 rounds – 15 reps per side.
Elbow Side Plank with Hip Drop
Progression: If you find the routine too difficult, you need to modify a little bit. That is completely okay, but do not modify it if you do not have to and try to push yourself through it.
If you are looking for a core stability workout to help strengthen your core and back, flatten your belly and achieve your dream abs while keeping yourself injury free, then check out the Invincible Core program.