Perform each exercise for 45-60 seconds. Repeat 2x. As you progess work up to 60-90" per exercise. 1. Forearm Plank 2. Bridge with extension--hold bridge position and extend one leg at a time 3. Side plank 4. Bird dog 5. Flutter kicks

Perform each exercise for 45-60 seconds. Repeat 2x. As you progess work up to 60-90" per exercise. 1. Pushups 2. V-sit crunches 3. Side plank 4. Leg raises with pelvic thrust 5. Superman with side extensions (put arms out to the side)

Perform each exercise for 45-60 seconds. Attempt to complete 2 rounds. As your progress, add a third or fourth round 1. Mountain climbers from plank position 2. X & I (lie on your stomach, life arms and legs, Make an "X" with arem and legs. Then return to "I" Keep arms and legs off the ground) 3. Front plank with reach thrus or threading the needle. 4. Bird Dog or Pointers 5. In & Outs (from plank slowly swing one leg to the side and back) 6. Single leg bridges

90 second plank
15 sec rest
45-60 second side plank each side
30 sec rest
60-90 second plank on hands with opposite arm and leg off ground for 30-45 sec each side
15 sec rest
45-60 sec side plank lifting arm and leg to meet each other, 23-30 sec each side
15 sec rest
60-90 second plank on hands w/one knee up between elbows, hold 30-45 sec each side
rest 15 sec
45-60 sec plank with upper hand on hip, dip hip to ground and back up 23-30 sec each side

Plank, March, Superman. Three rounds. 50 seconds of exercise, rest 10 seconds, begin next exercise, etc. No breaks for 9 minutes.

Hip Dip Plank, Bridge, Banana. Three Rounds. 50 sec each, 10 sec rest. No rest between rounds.

Bird Dog, Bridge March, Banana Roll. Three Rounds. 50 seconds per exercise, rest 10 seconds between exercises.