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Standing Pike

Stand with your feet hip width apart, arms pointing straight above your head. Engage your core and raise your right leg and lower your arms so that your hands and foot meet at about waist level. Return to starting position and repeat the movement with the left leg. Allow your torso to bend as you lower your arms.


The jackknife can be done by lying flat on your back with your arms extended overhead and your feet raised slightly above the floor. The jackknife is completed by slowly bringing your straight arms toward your hips, and lifting your upper torso off the floor.

Supine Heel Taps

Lay on your back, bend your knees 90 degrees. Slightly elevate your shoulders and touch right heel with right hand, and then left heel with left hand. Try your best not to cheat by moving your feet towards your hands.



The bridge is an exercise. Many variations of this exercise are employed throughout the world, most commonly the balancing of the body on the hands and the feet. It is intended to improve lower back and gluteus strength.

Mountain Climbers

Start in a traditional plankFlex your core and bring your right knee to your chest, lift your toes off the ground. Return to plank. Switch legs. Increase the pace so that if feels like you are running in a plank.


Place feet hip-width apart, and elbows shoulder-width apart. Engage your abs, then tuck your toes to lift your body (forearms remain on the ground; press the floor away from you with forearms). You should form straight line from shoulders to heels. Hold for 30 to 60 seconds.