00:00Your hands are under your shoulders.
00:01You're going to extend your legs back and find that perfect plank.
00:04One straight line of energy.
00:05Now, with the running man, you're just going to drop both knees and then lift them up.
00:09Try not to disturb your plank.
00:10Keep your hips stable.
00:12Drop and lift, drop and lift.
00:15Go for about 15 to 20 of those.
00:17You'll really feel the lower abdominals.
00:19Second one is bird dog and plank.
00:21So you might be familiar with the bird dog on hands and knees.
00:24Now we're going to try it in plank, which is a little bit more challenging.
00:27So try not to disturb your plank.
00:29Extend one arm forward, one leg back, and then switch sides.
00:35It's very challenging to try and stay even, but give it a go and try 10 on each side.
00:41Next one is uneven plank.
00:42So you're going to lower one forearm and keep the other arm straight plank, come up, and
00:47then switch sides.
00:48And you can continue going back and forth, again, 10 reps on each side.
00:53This next one I really like because it tones your tush as well.
00:57So we're going to strengthen our buttocks and our core, a little hamstring curl.
01:00You're going to pull, pull your heel, and then release the leg straight, and then kick,
01:04kick, and release.
01:06And again, try and keep that perfect plank, abs scooped in, shoulders down and back, and
01:11the ribs drawn together.
01:12So you want to go for about 8 to 10 on each side.
01:15The last variation is to take the feet really wide and the hands together, and you'll feel
01:20your inner thighs, pelvic floor, and lower abs even more.
01:23And you'll just hold this for a good 60 seconds, and then you'll really feel your body burning.
01:29Make sure you breathe.
01:30Keep those abs held in.
