| EXERCISE | REPS |
|---|---|
| Hanging leg raise | 12-15 |
| Land mine | 10 per side |
| Weighted crunch | 15 |
| Swiss ball plank | 30-sec hold |
Hanging leg raise
Initiate each rep slowly to de-emphasize the hip flexors and keep tension on the abs. At the top, crunch your pelvis upward and hold for a second.
Land mine
Place one end of a barbell in a corner, with weight on the other end. Holding the weighted end, wave the barbell from side to side in an inverted U-shape.
Weighted crunch
Lie flat on your back with your knees bent, holding a plate over your face. Bend at the waist and crunch up, hold for a second, then lower your torso until your shoulder blades touch the floor.
Swiss ball plank
Rest your elbows on a Swiss ball and get into plank position. Focus on keeping your entire body in a straight line from head to toe.