Hit play on this stack when you want focused core endurance without wasting a single second.
Hand Plank
Duration: 00:30
Hold a high plank to build full-body tension and sharpen your core control.
Difficulty: Beginner
Instructions
- Start on hands and knees, then step both feet back to form a straight line from head to heels.
- Brace your core and press the floor away through your palms.
- Hold the strong plank position with steady breathing.
Tips
- Gaze slightly ahead of your hands to keep the neck neutral.
Adjustments
- Drop to your knees while maintaining a long line from knees to head for a lighter version.
Elbow Plank
Duration: 00:30
Hold a solid forearm plank to build core strength and full-body tension from shoulders to toes.
Difficulty: Beginner
Instructions
- Start on all fours, then lower forearms to the floor and step both feet back.
- Engage your core to create a straight line from head to heels.
- Distribute weight evenly between forearms and feet and hold with steady breathing.
Tips
- Stack elbows under shoulders for stability.
- Avoid letting your hips sag or lift too high.
Adjustments
- Drop to your knees while keeping a straight line from knees to head if you want a lighter option.
Elbow Pike
Duration: 00:30
Stack into an inverted V on your forearms to challenge shoulders and core in a whole new way.
Difficulty: Intermediate
Instructions
- Set up in a forearm plank with elbows under shoulders and legs long.
- Engage your core and lift hips toward the ceiling to form an inverted V shape.
- Hold the position with weight balanced between your forearms and feet while breathing steadily.
Tips
- Keep legs active and heels reaching toward the floor.
- Let your head stay between your arms so your neck can relax.
Adjustments
- Bend your knees slightly or lower the hips if you need a lighter version.
- Place a cushion under the forearms for extra comfort.
Elbow Side Plank
Duration: 00:30
Hold a powerful side plank on your forearm to challenge your obliques and shoulder stability.
Difficulty: Beginner
Instructions
- Lie on one side with legs extended and feet stacked.
- Place your bottom elbow under your shoulder, forearm flat on the floor.
- Engage your core and lift your hips to form a straight line from head to heels while the top hand rests on your hip.
- Hold with steady breathing, then switch sides halfway through.
Tips
- Keep hips high and stacked so your body stays aligned.
Adjustments
- Drop your bottom knee to the floor if you want extra support.
Reverse Plank
Duration: 00:30
Hold a reverse plank to strengthen your backside and open your chest at the same time.
Difficulty: Beginner
Instructions
- Sit with legs extended and hands on the floor behind your hips, fingers pointing toward your feet.
- Press through palms and heels to lift your hips toward the ceiling.
- Straighten arms and legs to create a long line from head to heels and hold with steady breathing.
Tips
- Lift your chest and keep your head in a neutral position.
- Lock in strong arms without hyperextending the elbows.
Adjustments
- Bend your knees and keep feet flat if you want a lighter variation.
- Turn fingertips outward slightly if wrists feel strained.
Reverse Plank Leg Lift
Duration: 00:30
Float one leg while holding a reverse plank to light up your posterior chain and core.
Difficulty: Intermediate
Instructions
- Sit with legs extended and hands planted behind your hips, fingers pointing toward your feet.
- Press through palms and heels to lift your hips toward the ceiling, forming a straight line from head to heels.
- Keep legs straight and lift one leg off the floor, holding the reverse plank as you breathe.
- Lower the leg and switch sides with control.
Tips
- Straighten arms and legs to maintain a long line.
- Keep your chest broad and neck neutral while you hold.
Adjustments
- Keep both feet on the floor for a lighter variation.
- Turn your fingertips slightly outward if your wrists need relief.
Bridge
Duration: 00:30
Lift into a grounded bridge to awaken glutes and hamstrings while giving your spine a friendly stretch.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent, feet hip-width, and arms relaxed by your sides.
- Press through both heels to raise your hips, creating a straight line from knees to shoulders.
- Hold the lift with glutes fired up and breathe into your ribs before lowering with control.
Tips
- Squeeze the glutes at the top so the work stays in the backside instead of the low back.
- Keep ribs down and core engaged to prevent excessive arching.
Adjustments
- Lift the hips to a halfway point if you want a lighter option.
- Rest your head on a folded towel when the neck needs extra support.
Leg Lift
Duration: 00:30
Lift both legs for a static hold that fires up your core and hip flexors.
Difficulty: Intermediate
Instructions
- Lie on your back with legs extended and arms behind your head or by your sides.
- Engage your core and lift both legs to about a forty-five degree angle, keeping them straight and together.
- Hold the position while breathing steadily and keeping your lower back anchored.
Tips
- Press your lower back into the floor for support.
- Keep head and shoulders relaxed on the ground.
Adjustments
- Lift one leg at a time if both legs feel too heavy today.
- Place hands under your hips or bend your knees slightly if your lower back needs extra care.
Toe Touch Hold
Duration: 00:30
Reach for your toes with legs lifted to ignite your abs and build static strength.
Difficulty: Intermediate
Instructions
- Lie on your back with knees bent and feet flat.
- Extend your legs straight up and lift head, neck, and shoulders off the floor.
- Reach your arms toward your toes and hold the position.
Tips
- Keep your lower back pressing into the mat.
Adjustments
- Leave a soft bend in your knees or lower the legs slightly if your hamstrings feel tight.
Bicycle Crunch Hold
Duration: 00:30
Lock into a bicycle crunch and feel your obliques fire while you balance between power and control.
Difficulty: Intermediate
Instructions
- Lie on your back with knees bent and feet on the floor, then lace your fingers lightly behind your head.
- Lift head, shoulders, and upper back off the mat while pressing your lower spine down.
- Extend one leg long and pull the opposite knee toward your chest as you rotate to bring the opposite elbow toward that knee.
- Hold the twist with steady breathing, then switch sides halfway through the set.
Tips
- Keep the core braced so the lower back stays glued to the mat.
- Think about rotating the ribcage rather than yanking the elbow forward.
- Support your head gently with your hands without pulling on the neck.
Adjustments
- Keep both knees more bent or rest the extended heel on the floor if you need to dial the intensity down.
Lying Side Leg Raise
Duration: 00:30
Lift your top leg while lying on your side to groove hip strength and core stability.
Difficulty: Beginner
Instructions
- Lie on one side with legs extended and feet stacked.
- Rest your head on your lower arm and place the top hand on your hip.
- Engage your core and lift the top leg toward the ceiling, creating about a forty-five degree angle.
- Hold briefly, lower with control, and repeat before switching sides.
Tips
- Keep your body in a straight line and avoid letting the hips roll forward or back.
Adjustments
- Work through a smaller range of motion if lifting high feels challenging.
Superman
Duration: 00:30
Lift your arms, chest, and legs off the floor to strengthen your entire posterior chain like a superhero.
Difficulty: Beginner
Instructions
- Lie face down with arms extended overhead and legs long behind you.
- Engage your core and back muscles to lift arms, chest, and legs off the floor.
- Hold the position with your head aligned with your spine while breathing steadily.
Tips
- Reach through fingertips and toes to create length.
- Let your gaze stay down so your neck remains neutral.
Adjustments
- Lift only your arms or only your legs if you want a lighter variation.
Ease into a standing stretch, feel the midline burn, and plan the next time you’ll stack it even longer.
