Step 1: Lie on your right side on the floor or an exercise mat. 

Step 2: Stack your legs directly on top of each other. 

Step 3: Support yourself with your right arm at a 90-degree angle, raising your torso. Your
shoulder should be directly in line with your elbow. 

Step 4: Keep your hips, and lower knee on the mat. 

Step 5: Activate your abdominal muscles to lift your hips off the mat. 

Step 6: Keep your knees on the mat and your head in line with your spine.
Step 7: As you inhale, lower back down to the mat. 

5. Bicycle Crunches 

Step 1: Lie on your back with your legs bent 90 degrees and knees in line with your hips. 

Step 2: Place your hands behind your head, bending your elbows, which should be pointed
out to the sides. 

Step 3: Activate your abs to bring your shoulders up and off the floor. 

Step 4: Bring your right elbow to your left knee and straighten your right leg. Try to keep your
left leg in place. 

Step 5: Return to the basic crunch position. 

Step 6: Bring your left elbow to your right knee and straighten your left leg. Try to keep your
right leg in place. 

Step 7: That is one repetition (rep). Continue alternating sides for as many reps as indicated
by a doctor or personal trainer. 

6. Supine Dead Bug 

Step 1: Lie on your back. Bend your knees and place your feet on the floor 12 to 18 inches
away from your butt. 

Step 2: Contract your core muscles, including your Kegels and abs. 

Step 3: Lift both arms and both legs off the floor with elbows in line with the shoulder. Your
knees should be bent to 90 degrees with hips in line with knees. 

Step 4: Maintain your core muscle activation while slowly lowering your right leg and left
arm to the floor. 

Step 5: Let them touch the floor but do not rest them down. 

Step 6: Lift them back up with control. 

Step 7: Repeat with your left leg and right arm.
Step 8: Continue alternating each side. 

Safety Considerations 

Before you begin a new workout routine, it’s a good idea to talk to your doctor. Working out
your core muscles shouldn’t be painful. It is likely you will feel a little sore afterward, but if
you experience any sharp or long-lasting pain, talk to your doctor.
Always do a short warm-up. One idea is to march in place while swinging your arms to
activate the core.
Make sure you understand the proper form for any exercise you do. Look at example
photos, read written instructions, and watch videos if available.
Remember, your core is more than just your abs. Include your butt and back muscles in your
workout plan for full core strength.