The Plank Position

If you have been to a class at Knockout Fitness, you should know this exercise very well! The plank works your entire core and upper- and lower-body muscles. Lie down on your stomach. Lift your body off the floor with your forearms (elbows at 90° degrees) and your toes. Keep your body in a straight position (without arching your back) and hold for 30 seconds to one minute. Lift one foot in the air for added difficulty.

The Plank Position

If you have been to a class at Knockout Fitness, you should know this exercise very well! The plank works your entire core and upper- and lower-body muscles. Lie down on your stomach. Lift your body off the floor with your forearms (elbows at 90° degrees) and your toes. Keep your body in a straight position (without arching your back) and hold for 30 seconds to one minute. Lift one foot in the air for added difficulty.

V-Ups

This targets your abdominal muscles and improves your balance. Lie on your back and bend at the waist as you extend your legs and arms into the air to form a “V.” Hold this position for as long as you can.

Russian Twist

Sit on the ground and slight bend your knees. Raise your feet off the ground about 6 inches. Lean your torso back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don’t let it round. Put your arms out in front of you with your hands together. Then twist your torso side to side, enough that your hands touch the ground outside of your hips.

Side Pushup Raises

Get into the pushup position. Perform a standard pushup by bending at the elbows and slowly lowering and raising your body at the torso, while keeping your back straight. At the top of the push up, raise one arm and one leg and twist to the side, raising your arm and leg to the ceiling. Lower your arm and leg back to the pushup position. Perform another pushup, and repeat the raising of the arm and leg on the other side.