At the starting position, holding a pull-up bar with your hands shoulder-width apart, using an overhand (pronated) grip. From that point, lift both of your knees up until they make a 90-degree angle with your belly. Hold this position for 30 seconds, then slowly extend your legs to the starting position. That’s one rep.
Trainer Tip: To boost ntensity, instead of bending your legs as you lift your knees as high as possible, keep them straight.
The starting position is similar to the top push-up position. From that, bend your elbows to the floor beneath you. Engage your ab muscles to keep your back straight, flat. Keep your toes pointed into the ground and hold still for the prescribed duration.
Trainer Tip: Combine side planks oblique strength. To do a side plank, rotate from the plank position to the left so that you’re supported by your left forearm. Stack your right foot on top of your left foot and extend your right arm towards the ceiling. Hold this position for as long as 5 mins. Roll your body so that you’re now supporting your body on your right forearm with your left arm extended toward the ceiling.
The starting position is lying on your back with your knees bent in the air at 90 degrees and your upper part parallel to the floor. Put both arms up toward the ceiling while straighten your left leg without touching the ground. Engage your abdominal muscles to keep your back straight by pressing firmly into the floor. Return your right leg to the starting position and repeat the movement with your left leg until both legs come back to the starting position.
Trainer Tip: Instead of pointing both arms toward the ceiling, extend them one at a time. As you straighten your right leg to the floor, extend your left arm above your head until your hand touches the floor. One arm should always be in the starting position higher than the chest and pointed towards the ceiling as the other one extended above your head.