Exercise Description Main Target Muscles Abs Force Type Isometric Workout Type Strength Training Gym Gear Band Fitness Level Beginner Compound/Isolated Compound Target Muscle: Abs Banded Pallof Press Overview The banded Pallof press is a great exercise for strengthening the core muscles and stabilizing the spine. It can be done with a variety of equipment, including a resistance band, cable machine, or TRX system. The exercise works the muscles of the abdomen, hips, and lower back. It also helps to strengthen the stabilizing muscles of the shoulder girdle. The banded Pallof press is a great exercise for athletes who need to develop core strength and stability, such as tennis players, golfers, and baseball players. It is also an excellent exercise for people who have lower back pain or other injuries that limit their ability to perform other exercises. How to Do It Attach the band to an anchor point at chest level. Grab the opposite ends of the band in both hands and step away from the anchor point, facing your back towards it. Stand sideways and slowly extend the band in front of your body. Hold for a second, then slowly bring it back to your chest. Repeat for the desired number of reps. Banded Palloff Press Tips: Keep your motion slow and controlled. Do not allow your body to twist towards the anchor point.

Exercise Description Main Target Muscles Core, Lower Rectus Abdominal Muscles Secondary Target Muscles Hip Flexors Force Type Pull Workout Type Cardiovascular Gym Gear Bodyweight Fitness Level Beginner Compound/Isolated Compound Targeted Muscles: Core Flutter Kicks Overview Exercises like flutter kick target your core muscles, particularly the lower rectus abdominal muscles and your hip flexors. They are carried out on dry land, although they resemble swimming strokes. You can carry out these exercises while lying on your back or if you wish to improve your back muscles while lying on your stomach. How to Do It? Lie down with your back to the ceiling. Put your hands beneath your buttocks. Lift the right leg off the floor just past hip height while keeping your lower back firmly planted on the floor. Lift the left leg just a few inches off the ground. Hold for 2 seconds, then change the leg positions and kick with a flutter. Lift your head and neck off the floor to make the exercise more challenging. Continue doing this for up to 30 seconds. Flutter Kicks Tips Keep your legs straight and together as you kick. Point your toes and keep your knees slightly bent. Keep your back and hips straight, and do not arch your back. Do not hold your breath while kicking; breathe regularly. Kick from the hip, not the knee. Practice regularly to improve your technique and increase your endurance.

Exercise Description Main Target Muscles Abs Secondary Target Muscles Obliques Workout Type Strength  Gym Gear Dumbbells, Kettlebell or None Fitness Level Beginner Compound/Isolated Isolated Power Move  Pull Target Muscle Group: Abs Sit-Ups Overview Sit ups are one of the most effective and common exercises for abs. They work by using your body weight to tone and strengthen your abdominal muscles. Sit ups can also help to improve your posture and relieve back pain. Sit-ups can be done as part of the ab exercise or total body workout. How To Do It? Simple Sit-ups Start by lying on your back with your knees bent and your feet flat on the floor. Place your hands behind your head and slowly curl your upper body towards your knees, keeping your lower back pressed firmly against the floor. Return to the starting position and repeat. Completion of the number of repetitions required. Sit-ups With Kettlebells Start by sitting on the ground with your knees bent and feet flat on the floor. Place the kettlebell in front of you, between your legs. Lie back onto the ground, keeping your back straight. Reach forward and grab the kettlebell with both hands, keeping your arms straight. From this position, lift the kettlebell up overhead and then back down again behind your head. Reverse the motion, bringing the kettlebell back up overhead, and then sit all the way up, contracting your abs as you do so. Return to the starting position and repeat for 12-15 reps. Sit Up Tips To improve your mind-muscle connection, exhale as if you are blowing out candles. You can choose to do more anti-extension or anti-rotation movements if your lower back is bothering you.