1 – PLANK

The Plank is a core stability exercise that can be used in workouts and for general fitness. There are several variations of the plank, including the forearm plank, side planks, and more advanced exercises like one-arm planks. When performed properly, the Plank strengthens your abs and back muscles while also helping to improve balance and coordination.  The key to proper form is maintaining a straight line from head to feet at all times during the exercise (no sagging or arching) so it’s important you keep your body tight throughout by contracting your glutes and engaging your abdominal muscles.  If you find yourself shaking excessively with fatigue or if you cannot hold any position for 60 seconds without breaking form, scale back on how long you

The plank is a very popular exercise for those looking to tone and strengthen their abdominal muscles.  The purpose of the plank is to engage all your core muscles including your abdominals, back muscles, and gluteus maximus.  There are many variations of planks but the basic version involves supporting yourself on your forearms and toes while holding a straight line from head to toe with no sagging or arching in the back.  If you don’t have enough strength or balance do not go past 30 seconds at first as it will be difficult if not impossible for you to hold this pose without breaking form.

• Lie on your front and lean on your elbows. The elbows should be shoulder-width apart and under the shoulders.
• Begin the movement by lifting the hips off the floor until the lower back has flattened slightly – you will feel the core engage. When you get to this position, set the shoulders and hold this position. 
• When you have the correct position, your body will be in a slight hollow or dish shape.
• Continue to breathe naturally and hold for 1 minute. 

ABDOMINAL HOLLOW

The abdominals are often seen as an afterthought in the gym. While it is true that they may not be necessary for any one particular exercise, you can’t really build a strong core without having strong abdominal muscles. Here’s how to do the ab hollow:
Lay down on your back with your knees bent and feet flat on the floor about hip-width apart. Position your hands either by your side or behind your head, whichever feels most comfortable. Slowly bend at the waist until you feel a slight stretch in your abs then slowly return to the starting position.”

Hollowing the abdominal muscles is a key component of any ab workout. The act of hollowing out your abs activates them and helps you to maintain proper form while performing other exercises like crunches, planks, or leg raises.
The best way to do this is by engaging your core and lifting up all the air in your stomach area. This will create an intra-abdominal pressure that flattens out the belly which not only looks better but also provides support for various workouts.

• Lie on your back on a lightly padded exercise mat. 
• Tighten your abdominal muscles – this will flatten your back into the floor. Hold this flat-back position – this is the abdominal hollow start position.
• Raise the arms and legs just a few inches off the floor, while maintaining the flat back. Your body shape should look like a ‘dish’. 
• Hold this shape and breathe comfortably for 1 minute.

3 – V-SIT EXPLOSIVE

A new study has found that a V-sit explosive exercise is the best way to build your abs. The study was published in the Journal of Strength and Conditioning Research. Researchers discovered that this exercise activates more muscle fibers than other ab exercises, which means it builds muscle better. They also found that this exercise can be done anywhere without any equipment, making it perfect for busy people who don’t have time to go to the gym or purchase expensive equipment. If you’re looking for a quick workout idea then try out the V-sit explosive!
In just 10 minutes you’ll have an awesome core!

V-sit exercises are a great way to build core strength and stability. It is also an exercise that can be done at home with minimal equipment. The v-sit explosive exercise will give you the most bang for your buck in terms of strengthening your core, so if you’re looking for something challenging, try this one out!
The V-Sit Explosive Exercise: Place both hands on the ground in front of you and position them shoulder width apart. Sit back until your knees are bent at 90 degrees and plant your feet firmly on the ground. From here, engage your abdominal muscles by squeezing them towards each other then push off from the ground with enough force to propel yourself into a full V-sit (straightening elbows).

• Lie on your back with arms overhead. 
• Engage the core and rapidly bring the hands to the feet. 
• Always keep your arms and legs straight. 
• Return under control and repeat for 1 minute.

4 – TORNADO

Many people have a dream of going to the Olympics. However, it takes an immense amount of hard work and dedication to get there. Individuals who go through this process are called Olympians. What does it take for these athletes to be able to do what they do? They must have strong bodies that can withstand pressure from their opponents as well as themselves when training so intensely. This is why bodybuilding is such a huge part in the world of sports today because you need muscles in order to win these events!

In order to build the perfect, ripped body you have been dreaming of, you need to train smart and work hard. You also need a great diet plan that will help your muscles recover from intense workouts and grow bigger than ever before! The Tornado is a workout routine designed for athletes who want an explosive routine with serious results.  This article will discuss how athletes can use this training strategy in order to achieve their fitness goals quickly and easily.

• In a long-seated position, bring the legs together and bend the knees slightly. Interlace your fingers into a ball in front of the body. Lift the feet off the floor and lean back slightly until you find your balance point. This is the start position.
• From here, start rotating the torsi left to right, aiming your hands towards the floor on each side. To do this repeatedly, you will need to swing the legs in the opposite direction slightly. As you do this, use the core to stabilise the body – and avoid excessive leg swinging.
• Repeat for 1 minute