Perform each exercise for 30 seconds with 10 seconds of rest between moves. Complete the entire circuit 1 to 3 times.
1. Heel Tap
Lie faceup, hands under your butt, knees bent, feet lifted into table top position. Slowly lower your flexed feet forward until your heels barely touch the ground. Squeeze your abdominals to help raise your feet back up to table top.
2. Mountain Climber
From a high plank position, with your body straight and hips level, lift right foot and draw right knee to chest between your hands. As you return right leg to plank, lift left foot and draw left knee to chest between your hands. Continue to alternate as quickly as possible, keeping your core tight and without hiking your hips.
Lie faceup, hands behind your head, lifting head and shoulders off the floor. Using your abdominals, lift legs slightly off the ground and scissor kick, alternating one up and one down. Focus on not straining your neck or jutting your chin forward.
4. Slider Pike
You’ll need sliders or towels to pull off this move.
Start in high plank position with both feet on sliders. Squeeze low abs and pull feet toward your hands, lifting your hips toward the ceiling into a pike position. Slowly push feet out to lower into starting position.
Make it easier: Perform sliding mountain climbers, moving one leg forward at a time.