Work through this lab when you want your posture to feel strong from every angle.
Crunch Hold
Duration: 00:15
Hold a fierce crunch to fire up your abs and build time under tension without any fancy equipment.
Difficulty: Beginner
Benefits:
Abdomen
Instructions
- Lie on your back with knees bent and feet planted.
- Engage your core to lift your head, neck, and shoulders off the floor.
- Reach your arms forward, keeping them parallel to the ground, and hold the position while breathing steadily.
Tips
- Press your lower back into the mat to protect your spine.
- Keep the arms strong and level to remind your upper body to stay lifted.
Adjustments
- Support your head with your hands if your neck needs a break, keeping elbows wide.
Bridge
Duration: 00:15
Lift into a grounded bridge to awaken glutes and hamstrings while giving your spine a friendly stretch.
Difficulty: Beginner
Benefits:
Hamstrings
Lower Back
Glutes
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.
Dead Bug
Duration: 00:30
Stabilize your core with controlled dead bug holds that challenge coordination and focus.
Difficulty: Beginner
Benefits:
Shoulders
Hips
Quadriceps
Abdomen
Instructions
- Lie on your back with arms reaching toward the ceiling and legs extended.
- Brace your core, lift one knee above the hip, and raise the opposite arm toward the ceiling.
- Hover the other arm and leg just off the floor and hold the position with steady breathing.
- Switch sides halfway through the set with the same control.
Tips
- Press your lower back into the mat to keep your spine safe.
- Keep hips square and avoid letting one side drop toward the floor.
Adjustments
- Work through a smaller range of motion if needed, lifting limbs only partway.
Bridge Leg Lift
Duration: 00:30
Hold a single-leg bridge to fire up your glutes, hamstrings, and core while teaching true hip stability.
Difficulty: Intermediate
Benefits:
Hips
Hamstrings
Quadriceps
Lower Back
Glutes
Abdomen
Instructions
- Lie on your back with knees bent, feet hip-width apart, and arms along your sides.
- Press through your heels to lift hips up, creating a straight line from knees to shoulders.
- Keeping hips level, extend one leg straight out so the thighs stay parallel.
- Hold the position while breathing steadily, then switch legs halfway through the set.
Tips
- Drive the grounded heel into the floor to keep the hips lifted.
- Imagine balancing a glass of water on your pelvis to avoid dropping the lifted side.
Adjustments
- Lift the working foot only a few inches or keep a bend in the raised leg if needed.
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
Benefits:
Obliques
Abdomen
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.
Bird Dog
Duration: 00:30
Pair opposite arm and leg reaches to build a rock-solid core and graceful balance.
Difficulty: Beginner
Benefits:
Shoulders
Lower Back
Glutes
Instructions
- Set up on all fours with shoulders stacked over wrists and hips over knees.
- Brace your core, then extend one arm forward while the opposite leg reaches straight back.
- Hold the long line parallel to the floor and breathe steadily before returning to tabletop.
- Alternate sides with the same calm control.
Tips
- Keep your hips level by pressing the supporting hand and knee firmly into the floor.
- Think about length from fingertips through the heel rather than height.
Adjustments
- Practice lifting just the arm or just the leg until the full variation feels steady.
Airplane
Duration: 00:15
Float your chest and arms off the mat to fire up the entire backside and remind your posture muscles who is in charge.
Difficulty: Beginner
Benefits:
Upper Back
Shoulders
Hamstrings
Lower Back
Glutes
Instructions
- Lie face down with arms stretched out at shoulder height like wings and legs long behind you.
- Engage glutes and lower back to peel your chest and arms off the floor.
- Keep your gaze slightly forward so the neck stays long and hold the lift while breathing steadily.
Tips
- Reach fingertips sideways and squeeze shoulder blades toward each other to light up the upper back.
- Think about length as much as height to avoid crunching through the low back.
Adjustments
- Lift just an inch or two if you are easing in, focusing on control over height.
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
Benefits:
Obliques
Lower Back
Glutes
Abdomen
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.
Elbow Side Plank
Duration: 00:30
Hold a powerful side plank on your forearm to challenge your obliques and shoulder stability.
Difficulty: Beginner
Benefits:
Triceps
Obliques
Shoulders
Abdomen
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.
Hand Plank
Duration: 00:15
Hold a high plank to build full-body tension and sharpen your core control.
Difficulty: Beginner
Benefits:
Triceps
Upper Back
Obliques
Shoulders
Chest
Lower Back
Glutes
Abdomen
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.
Follow with a gentle chest opener and enjoy the upright feeling.
