Ball Bridge

1 Hold a ball as seen in the above position (not necessarily a medicine ball)
2 Push yourself upto pushup position
3 Hold as long as you can
*EXTREME Arms toning + Strength Gains

Side Body Bridge

1 Start in the above position, make sure your body is in best possible alignment
2 Take deep breaths while maintaining this position
3 Go for 30 seconds – 1 min to begin. Gradually increase till you reach 10
*EXTREME Body Toning + Fat Burning, Primarily flattens obliques.

Body Bridge

1 Start in the pushup position, using your forearms instead of your palms
2 Make sure your body is straight
3 It sounds easy but maintain the position for 2-3 mins
4 Advanced challenge: Maintain for 5-8 mins and go 3 sets of it. Enormous fat burn
even if the pic doesn’t look it, my abs are high enough to feel this drill.
*EXTREME Body Toning + Fat Burning, Primarily flattens your stomach.*

Horse Stance + Turning Punches

1 Start in the above position, make sure your back is straight as your butt sinks down
2 Punch while turning your hips
3 Make sure the punches are of moderate + high speed and going straight without getting your shoulder extended
4 Exhale hard while punching
5 Not necessarily suitable for obese people, sink in only as deep as you can
*EXTREME Fat Burning + Muscle gain + Moderate Cardio*

Acrobat/ Chakrasana

1 Start this exercise with your knees slightly bent and your elbows too as you lie on the ground
2 Push yourself up
3 Take Deep breaths
4 Advanced: Try to Bring your arms and legs as close as you can
5 Advanced 2: Try to move around in this position like a crab
*Fat burning + Muscle lengthening and toning*

Hindu Pushup/Suryanamaskar

1 Start with the position shown in the picture
2 As you go down, concentrate on your body, the muscles worked, squeeze each muscle
3 As you come back, stretch your back, your butt and your thighs as you push behind to get to the initial position.
4 Keep very deep breaths throughout this exercise* Muscle Gain + Fat burning*

Modified plank variations

Try these variations on the modified plank:
• Lie on your stomach. Raise yourself up so that you're resting on your forearms and your knees. Align your head and neck with your back, and place your shoulders directly above your elbows. Tighten your abdominal muscles.
• Raise your right arm off the floor (A). Hold for three deep breaths. Repeat with your left arm.
• Raise your right leg off the floor (B). Hold for three deep breaths. Repeat with your left leg.
• For added challenge, raise your left arm and your right leg at the same time. Repeat with your right arm and left leg.

Modified plank

This core exercise is called the modified plank:
• Lie on your stomach. Raise yourself up so that you're resting on your forearms and your knees. Align your head and neck with your back, and place your shoulders directly above your elbows. Tighten your abdominal muscles.
• Create resistance by pressing your elbows and your knees toward one another. Neither should move from their positions on the floor. Hold for three deep breaths.
• Return to the start position and repeat.

Quadruped

This core exercise is called the quadruped:
• Start on your hands and knees. Place your hands directly below your shoulders, and align your head and neck with your back (A). Tighten your abdominal muscles.
• Raise your right arm off the floor and reach ahead (B). Hold for three deep breaths. Lower your right arm and repeat with your left arm.
• Raise your right leg off the floor (C). Tighten your trunk muscles for balance. Hold for three deep breaths. Lower your right leg and repeat with your left leg.
• For added challenge, raise your left arm and your right leg at the same time (D). Repeat with your right arm and left leg.

Double-leg abdominal press

Double-leg abdominal press variations
To work your core muscles more completely, try variations of the double-leg abdominal press:
• Opposite hands on opposite knees. Place each hand on the opposite knee, toward the inside of the knee (A). Your arms will cross over each other. Push your hands against your knees while pulling your knees toward your hands. Hold for three deep breaths. Repeat.
• Hands on outside of knees. Place your hands along the sides of your knees (B). Use your hands to push your knees inward. At the same time, create resistance by pushing your knees away from the center. Hold for three deep breaths. Repeat

Double-leg abdominal press

Double-leg abdominal press
When you're comfortable with the single-leg abdominal press, try the double-leg abdominal press:
• Lie on your back with your knees bent (A). Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles.
• Raise your legs off the floor one at a time so that your knees and hips are bent at 90-degree angles. Rest your hands on top of your knees (B).
• Push your hands against your knees while using your abdominal muscles to pull your knees toward your hands. Keep your arms straight. Hold for three deep breaths.
• Return to the start position and repeat

Single-leg abdominal press

Single-leg abdominal press variations
To work your core muscles more completely, try variations of the single-leg abdominal press:
• Opposite hand on opposite knee. Push your right hand against your left knee while pulling your knee toward your hand (A). You'll be pushing and pulling across the center of your body. Hold for three deep breaths. Repeat using your other hand and leg.
• Hand on outside of knee. Place your left hand along the side of your left knee (B). Use your hand to push your leg inward. At the same time, create resistance by pushing your knee away from the center. Hold for three deep breaths. Repeat using your other hand and leg.

Single-leg abdominal press
The single-leg abdominal press is another popular core exercise:
• Lie on your back with your knees bent (A). Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles.
• Raise your right leg off the floor so that your knee and hip are bent at 90-degree angles. Rest your right hand on top of your right knee (B).
• Push your hand against your knee while using your abdominal muscles to pull your knee toward your hand. Keep your arm straight. Hold for three deep breaths.
• Return to the start position and repeat using your left hand and left knee.

Bridge

To work various core muscles in combination, try a bridge:
• Lie on your back with your knees bent (A). Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles.
• Raise your hips off the floor until your hips are aligned with your knees and shoulders (B). Hold for three deep breaths.
• Return to the start position and repeat.

Abdominal crunch

Abdominal crunch
Abdominal crunches are a classic core exercise:
• Lie on your back and place your feet on a wall so that your knees and hips are bent at 90-degree angles. Tighten your abdominal muscles.
• Raise your head and shoulders off the floor. To avoid straining your neck, cross your arms on your chest rather than locking them behind your head. Hold for three deep breaths.
• Return to the start position and repeat