Russian twists are a core exercise where you sit with bent knees and rotate your torso from side to side, engaging your obliques and other core muscles. You can perform them with or without a weight, like a medicine ball or dumbbell.
The superman exercise is a bodyweight exercise performed lying face down on the floor. It strengthens the back, core, and glutes by raising the arms and legs off the ground while keeping the neck in a neutral position.
Leg raises are a core-strengthening exercise where you lie on your back and lift your legs off the ground. They can be performed with straight or bent legs, and with both legs together or one at a time. The primary muscles targeted are the abdominal muscles, particularly the lower abs, but also the hip flexors and glutes.
Flutter kicks are a core-strengthening exercise performed by lying on your back and moving your straight legs up and down like a swimmer, targeting the lower abdominal muscles. This exercise can be done on land or in the water as part of a swimming workout.
A "dead bug" exercise is a core-strengthening exercise where you lie on your back and move opposing arms and legs while maintaining core engagement. The name comes from the resemblance to a bug on its back. This exercise is beneficial for strengthening the core and improving stability and coordination.
A glute bridge is a bodyweight exercise where you lie on your back, bend your knees, and then lift your hips off the ground, engaging your glutes and core. It's a great way to strengthen your glutes and core, and improve hip stability.
An elbow-to-hand plank involves transitioning between an elbow plank (forearms on the ground) and a straight-arm plank (hands on the ground) while maintaining a straight line from head to heels. It's a core exercise that also works the shoulders, chest, and back, and improves mobility and coordination.
A plank is a core-strengthening exercise where you maintain a push-up-like position, holding your body in a straight line from head to heels, resting on your forearms and toes. It's an isometric exercise, meaning you're engaging your muscles without movement.
