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Last Updated on March 2, 2021

How to Get Six Pack Abs Without Leaving Your Couch

How to Get Six Pack Abs Without Leaving Your Couch

Many of us are dying to reveal our six pack abs, but we are fooled into believing the gym is the only solution. Not everyone is ready to commit their time, cough up costly membership fees, or battle with negativity from body comparison. If you want to learn how to get six pack abs but don’t wan to leave your couch or living room, it’s still possible!

Key Benefits of Couch-Based Ab Exercises

No More Excuses

Since these exercises aren’t even asking you to step away from the comfort of your sofa, much less your home, you no longer have the excuse of time. They can be easily performed anytime at home, or even while traveling. If you have access to a flat surface, you can do this workout!

Time Efficient

Once you know the routine, you will have this workout finished in 5 minutes flat. You can, of course, do more repetitions of each round if you want to build those ab muscles more quickly, but even just one round each day will slowly but surely build your core strength.

No Special Equipment

As these are bodyweight exercises, you don’t need any expensive equipment—or any equipment at all! Once you get yourself to a flat surface, you’re ready to go.

Reduced Risk of Injuries

Since you won’t be lifting heavy weights while learning how to get six pack abs, you’ll put less strain on your muscles and joints, which decreases the risk of injury.

Builds Abs of Steel

While many want to learn how to get six pack abs simply to improve the way they look, the truth is that core strength is integral to everything we do. Balance, stability, and good posture all require strong core muscles[1].

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When your abs are toned, you’ll find it is easier to engage in sports, hobbies like gardening, and work tasks such as bending, twisting, or lifting. Do you suffer from low-back pain after sitting at a desk all day? Core workouts can help with this, too, as they stabilize that area.

Now, let’s get to the workout summary to help you learn how to get six pack abs without leaving your couch.

Your Living Room Six Pack Ab Workout

Round 1

Do 20 repetitions of each exercise. Repeat the cycle 2-3 times, resting for 1-2 minutes between each.

Knee Ups

The slower you lower your legs, the more you’ll work your abs. Here’s how to do perfect knee ups:

The Ultimate Ab Workout (with gifs!) - Album on Imgur
    Leg Raises

    These are very similar to knee ups, but you won’t bend your knees as you lift your legs, which will keep your lower abs engaged throughout.

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    Get Your Core Rocked With the Double Leg Lifts Exercise | Openfit
      Bicycles

      This is a simple, effective exercise to do when learning how to get six pack abs. When doing bicycles, do your best not to crunch your chin to your chest. Keeping your chin lifted will ensure that you core stays engaged as much as possible.

      Pin on Exercise

        Round 2

        Rest for 10-20 seconds before starting round 2. Again, do 20 repetitions of each exercise. Repeat the cycle 2-3 times, resting for 1-2 minutes between each.

        Reverse Crunch

        Instead of bringing your chin to meet your chins, you’ll bring your knees up to meet your chin.

        Pin on Health/ Fitness

          Couch Crunches

          Any kind of crunch is great when you’re learning how to get six pack abs from the comfort of your couch. As a variation on traditional crunches, these couch crunches ask you to put your legs at a 90-degree angle, resting them on the edge of the couch.

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          GIF couch - animated GIF on GIFER

            Vertical Hip Thrusts

            For this exercise, you’ll use the couch to support your upper back while resting your feet on the floor and thrusting your hips upward. This is an amazing core workout, but it’s also great for hip mobility.

            1. Hip thrusts - Dance Magazine

              Round 3

              Rest for 10-20 seconds before starting round 3. Do 10 repetitions of each exercise, per side. Repeat the cycle 2-3 times, resting for 1-2 minutes between each.

              Cross Crunch

              As you’re learning how to get six pack abs, try out this variation on the traditional crunch. This is a great exercise for the core and obliques that you’ll be feeling for days.

              How to Do a Crossover Crunch: Techniques, Benefits, Variations

                Dead Bug

                This exercise requires the engagement of your whole body, and while it focuses on core strengthening, it will also touch on arm and leg strength, as well.

                The Dead Bug Exercise: Techniques, Benefits, Variations

                  Crossover Toe Touch Crunch

                  Here again, make sure you keep your chin lifted to avoid neck strain. The straighter your lifted leg, the more engaged your core will be.

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                  5 Best Oblique Exercises To Build Core Strength And Muscle Definition - Free Gym & Fitness Workouts

                    How to Get Six Pack Abs: Additional Tips

                    It’s important to note that to achieve a traditional six pack, you must already have a flat stomach. If you still have some fat around your stomach, you must focus on losing weight through your diet alongside this routine.

                    To do this, you need to make sure you’re burning more calories than you’re consuming. To start, try decreasing your calories by about 200, and give it two weeks before you start looking for results.

                    You can also incorporate Lifehack’s free Simple Cardio Home Workout Plan to start burning more fat and overall calories.

                    As you start to build your ab muscles, the above six pack ab routine may feel too easy. When that happens, repeat a single round, and take each exercise to your absolute limit at least 3-4 times a week.

                    Final Thoughts

                    If you want to stay active and live life with more ease, a strong core is a great place to start. Whether you’re an athlete or an office-worker, learning how to get six pack abs can be a goal worth achieving as it will improve your mobility, offer a greater range of motion, and help you move through your daily routine without pain.

                    If you’re on your couch or bed, you’re already where you need to be for this ab-building workout, so get started and build muscle today!

                    More on Building Six Pack Abs

                    Featured photo credit: John Fornander via unsplash.com

                    Reference

                    [1] Harvard Health Publishing: The real-world benefits of strengthening your core

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                    Last Updated on April 15, 2021

                    12 Best at Home Workouts (No Equipment Needed)

                    12 Best at Home Workouts (No Equipment Needed)

                    Covid-19 has certainly made getting to the gym more difficult, but if we’re honest, it was difficult before, as well. Between tiring days at work, helping the kids with their homework, and maintaining a social life, where do you find time to squeeze in an hour or two at the gym? Sometimes, the only solution to maintaining your health and fitness rests on the best at home workout.

                    The good news is that it’s possible to train from home without any equipment and get fantastic results. As long as you’re pushing the body hard enough, you’re going to be fine. The bad news is that you may not know where to start.

                    There are a plethora of different training regimens out there, and it’s difficult to know which one is best for you, especially if you’re used to live classes or in-person workout programs.

                    This article will cover the 12 best at-home workouts that you can use for strength, High-Intensity Interval Training (HIIT), and mobility. There will be an exact breakdown of all the exercises, sets, reps, rest periods, and instructions required to stay fit, healthy, and happy while on lockdown.

                    The following sessions are broken down into beginner, intermediate, and advanced workouts to accommodate any experience level. They are all bodyweight exercises that can be combined into a full body workout to build strength while working out at home.

                    A thorough warm-up is also included to ensure that you don’t get injured. Please check each workout before you perform it to make sure that the exercises and movements don’t cause you any pain from previous or pre-existing injuries.

                    If you need help getting into the habit of working out at home, you can try Lifehack’s free 30-Day Resistance Band Workout Challenge.

                    Read on to find the 12 best at-home workouts you can use to upgrade your strength, burn some calories, and improve your flexibility while training at home.

                    Warm-Up

                    Complete the warm-ups below for 5-6 minutes before each of the best at home workouts you’ll find below. Complete each exercise for a total of 15 seconds at a slow to moderate pace, and your body will be ready to jump into more intense exercises.

                    Repeat for 3-4 rounds, as this will help lubricate your joints, slowly elevate your heart rate, and get your body ready for exercise[1].

                    • Exercise 1: Squats[2]

                      • Exercise 2: Lunge[3]

                        • Exercise 3: Leg Swings[4]

                          • Exercise 4: Star Jumps[5]

                            • Exercise 5: Push-ups[6]

                              • Exercise 6: Squat Thrusts[7]

                                Dynamic Stretches

                                Complete the relevant dynamic stretches after your warm-up. For strength workouts, complete the stretches relevant to the session you’re about to partake in (e.g. upper body stretches before an upper-body workout).

                                For HIIT workouts, complete both the lower body and upper body dynamic stretches. For mobility workouts, you don’t need to do these.

                                Aim to do 15-20 reps on each side for 1 round.

                                Upper Body Dynamic Stretches:

                                • Exercise 1: Arm Swings

                                  • Exercise 2: Arm Circles[8]

                                    • Exercise 3: External Shoulder Rotations[9]

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                                      • Exercise 4: Torso Twists[10]

                                        Lower Body Dynamic Stretches:

                                        • Exercise 1: Step Throughs[11]

                                          • Exercise 2: Lying Side Leg Swings[12]

                                            • Exercise 3: Quadruped Kickbacks/Hip Circles[13]

                                              • Exercise 4: Leg Swings (Front & Side)

                                                Strength Workouts

                                                1. Upper-Body Strength Workout (Beginner)

                                                This is one of the best at home workouts if you’re a beginner looking to build upper-body strength. Complete all exercises with 30-60 seconds rest between sets.

                                                For exercises 2-6, use two water bottles to mimic weights. For exercise 7, you can use the couch or a chair to support yourself.

                                                • Exercise 1: Push-Ups — 2 sets, 5-10 reps

                                                  • Exercise 2: Bent-Over Row — 2 sets, 8-10 reps[14]

                                                    • Exercise 3: Shoulder Press — 2 sets, 8-10 reps[15]

                                                      • Exercise 4: Floor Chest Press — 2 sets, 8-10 reps[16]

                                                        • Exercise 5: Lateral Raises — 2 sets, 8-10 reps[17]

                                                          • Exercise 6: Bicep Curls — 2 sets, 12-15 reps[18]

                                                            • Exercise 7: Triceps Dips — 2 sets, 12-15 reps[19]

                                                              2. Abs Strength Workout (Beginner)

                                                              This bodyweight workout is great for building muscle tone in your abs. Complete all exercises with 30 seconds rest between sets, and use a yoga mat if you have one.

                                                              • Exercise 1: Air Bike — 2 sets, 8-10 reps[20]

                                                                • Exercise 2: Crunches — 2 sets, 8-10 reps[21]

                                                                  • Exercise 3: Russian Twists — 2 sets, 8-10 reps[22]
                                                                    • Exercise 4: Bridges — 2 sets, 8-10 reps[23]
                                                                      • Exercise 5: Plank Shoulder Taps — 2 sets, 8-10 reps[24]

                                                                        • Exercise 6: Flutter Kicks — 2 sets, 8-10 reps (each leg)[25]

                                                                          3. Leg Strength Workout (Beginner)

                                                                          If you’re looking to add some strength to your legs, this is the best at home workout for that purpose. Complete all exercises with 30-60 seconds rest between sets. For exercises 3-4, you can use the sofa or a chair to support yourself.

                                                                          • Exercise 1: Squat Kicks — 2 sets, 8-10 reps[26]

                                                                            • Exercise 2: Forward Standing Lunges — 2 sets, 8-10 reps[27]

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                                                                              • Exercise 3: Bulgarian Split Squat — 2 sets, 8-10 reps[28]

                                                                                • Exercise 4: Hip Thrusts — 2 sets, 8-10 reps[29]

                                                                                  • Exercise 5: Romanian Deadlift (Use two water bottles) — 2 sets, 8-10 reps[30]

                                                                                    • Exercise 6: Standing Calf Raises — 2 sets, 12-15 reps[31]

                                                                                      4. Upper-Body Strength Workout (Advanced)

                                                                                      Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                                      For exercises 6-7, use two heavy water bottles if you don’t have weights available.

                                                                                      • Exercise 1: Vertical Wall Push-Ups — 3-4 sets, 1 rep before limit[32]

                                                                                        • Exercise 2: Pike Push-Ups — 3-4 sets, 1 rep before limit
                                                                                        • Exercise 3: Towel Row — 3-4 sets, 1 rep before limit[33]

                                                                                          • Exercise 4: Plyometric Push-Ups — 3-4 sets, 1 rep before limit[34]

                                                                                            • Exercise 5: Triceps Extensions (from plank position) — 3-4 sets, 1 rep before limit[35]

                                                                                              • Exercise 6: Bicep Hammer Curls — 3-4 sets, until limit[36]

                                                                                                • Exercise 7: Triceps Kickbacks — 3-4 sets, until limit[37]

                                                                                                  5. Abs Strength Workout (Advanced)

                                                                                                  If you need more core support and strength, this is the best at home workout for those who are already comfortable working out. Complete all exercises with 30-60 seconds rest between sets.

                                                                                                  With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                                                  • Exercise 1: Jack Knife Sit ups — 3-4 sets, 1 rep before limit[38]

                                                                                                    • Exercise 2: Lying Leg Raises — 3-4 sets, 1 rep before limit[39]

                                                                                                      • Exercise 3: Plank Hand-to-Toe Touches — 3-4 sets, 1 rep before limit[40]

                                                                                                        • Exercise 4: Cocoon Crunches — 3-4 sets, 1 rep before limit[41]

                                                                                                          • Exercise 5: Plank Knee-to-Elbow — 3-4 sets, 1 rep before limit[42]

                                                                                                            • Exercise 6: Side Plank Reach Through — 3-4 sets, until limit[43]

                                                                                                              6. Leg Strength Workout (Advanced)

                                                                                                              Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                                                              For exercises 4-6, use heavy water bottles if you don’t have weights available.

                                                                                                              • Exercise 1: Pistol Squat — 3-4 sets, 1 rep before limit[44]

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                                                                                                                • Exercise 2: Bulgarian Jump Squat (use sofa) — 3-4 sets, 1 rep before limit[45]

                                                                                                                  • Exercise 3: Jumping Lunges — 3-4 sets, 1 rep before limit[46]

                                                                                                                    • Exercise 4: Single-Leg Romanian Deadlift — 3-4 sets, 1 rep before limit[47]
                                                                                                                      • Exercise 5: Single-Leg Hip Thrusts — 3-4 sets, 1 rep before limit[48]
                                                                                                                        • Exercise 6: Single-Leg Calf Raises — 3-4 sets, until limit[49]

                                                                                                                          7. HIIT Workout (Beginner)

                                                                                                                          This is the best at home workout for those who are new to HIIT training. Complete all exercises for 30 seconds of work with 30 seconds of rest. Complete 4 rounds.

                                                                                                                          • Exercise 1: Squat

                                                                                                                            • Exercise 2: Toe Touches[50]

                                                                                                                              • Exercise 3: Walk-Outs[51]

                                                                                                                                • Exercise 4: Heel Flicks
                                                                                                                                • Exercise 5: Plank[52]

                                                                                                                                  • Exercise 6: Jumping Jacks[53]
                                                                                                                                    • Exercise 7: Mountain Climbers[54]

                                                                                                                                      8. HIIT Workout (Intermediate)

                                                                                                                                      Complete all exercises for 35 seconds of work with 25 seconds of rest. Complete 5-6 rounds.

                                                                                                                                      • Exercise 1: Squat Kicks

                                                                                                                                        • Exercise 2: Burpees[55]

                                                                                                                                          • Exercise 3: Push-ups

                                                                                                                                            • Exercise 4: High Knees[56]

                                                                                                                                              • Exercise 5: Plank Ups[57]

                                                                                                                                                • Exercise 6: Star-Jumps

                                                                                                                                                  • Exercise 7: Cross-Body Mountain Climbers[58]))

                                                                                                                                                    9. HIIT Workout (Advanced)

                                                                                                                                                    If you’ve already been doing HIIT training for a while, this is one of the best at home workouts to keep you going. Complete all exercises for 45 seconds of work with 15 seconds of rest. Complete 7-8 rounds.

                                                                                                                                                    • Exercise 1: Jump Squats[59]

                                                                                                                                                      • Exercise 2: Hand Release Burpees[60]

                                                                                                                                                        • Exercise 3: Lateral Shoot Throughs[61]

                                                                                                                                                          • Exercise 4: Tuck Jumps[62]

                                                                                                                                                            • Exercise 5: Plank Toe Touches

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                                                                                                                                                              • Exercise 6: Spiderman Push-Ups[63]

                                                                                                                                                                • Exercise 7: Sprawls

                                                                                                                                                                  Mobility Workouts

                                                                                                                                                                  10. Upper Body Mobility Workout

                                                                                                                                                                  Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

                                                                                                                                                                  This workout will help improve flexibility in your upper body.

                                                                                                                                                                  • Exercise 1: Cat-Cow[64]

                                                                                                                                                                    • Exercise 2: Upward Dog[65]
                                                                                                                                                                      • Exercise 3: Chest Release[66]

                                                                                                                                                                        • Exercise 4: Child’s Pose[67]

                                                                                                                                                                          • Exercise 5: Reach Through (15-20 seconds each side)[68]

                                                                                                                                                                            11. Lower Body Mobility Workout

                                                                                                                                                                            If you need more flexibility in your hips and legs, this is the best at home workout for you. Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

                                                                                                                                                                            This workout will help improve flexibility in your lower body.

                                                                                                                                                                            • Exercise 1: Scorpion Kicks (15-20 seconds each side)[69]

                                                                                                                                                                              • Exercise 2: Seated Glute Stretch (15-20 seconds each side)[70]

                                                                                                                                                                                • Exercise 3: Lying Quad Stretch (15-20 seconds each side)[71]

                                                                                                                                                                                  • Exercise 4: Lumbar Twist (15-20 seconds each side)[72]

                                                                                                                                                                                    • Exercise 5: Standing Hamstring Stretch[73]

                                                                                                                                                                                      • Exercise 6: Seated Hip Flexor Stretch (15-20 seconds each side)[74]

                                                                                                                                                                                        12. Spinal Mobility Workout

                                                                                                                                                                                        Complete each exercise for 10 reps total, and do 2-3 sets. This workout will help improve your posture, alleviate lower back pain, and increase your flexibility.

                                                                                                                                                                                        It’s highly recommended if you’re an office worker that spends most of the day sitting.

                                                                                                                                                                                        • Exercise 1: Prone Back Extension[75]

                                                                                                                                                                                          • Exercise 2: Tail Wag[76]

                                                                                                                                                                                            • Exercise 3: Quadruped Side Bend[77]

                                                                                                                                                                                              • Exercise 4: Seated Forward Fold[78]

                                                                                                                                                                                                • Exercise 5: A-Frame to Squat[79]

                                                                                                                                                                                                  • Exercise 6: Side-Lying Rotations[80]

                                                                                                                                                                                                    Final Thoughts

                                                                                                                                                                                                    These are the 12 best at home workouts that you can use to level up your body, torch some calories, and enhance your flexibility while at home. Give these a go, and you’ll be well on your way feeling fitter, healthier, and more productive after lockdown is over!

                                                                                                                                                                                                    More Workouts You Can Do at Home

                                                                                                                                                                                                    Featured photo credit: Scott Broome via unsplash.com

                                                                                                                                                                                                    Reference

                                                                                                                                                                                                    [1] Fit: 5 REASONS WHY WARM UP EXERCISES ARE IMPORTANT
                                                                                                                                                                                                    [2] Pars Health Clinic: Lower Back Pain From Squats: Why this Happens and How to Avoid it
                                                                                                                                                                                                    [3] 200 Lunges: What is a Lunge?
                                                                                                                                                                                                    [4] Anytime Fitness: Lower Body Wedding Workout 1
                                                                                                                                                                                                    [5] The Frugal Exerciser: STAR JUMPS WORKOUT
                                                                                                                                                                                                    [6] Australian Fitness Academy: HOW TO PUSH UP: PROPER BODYWEIGHT PUSH UP TECHNIQUE
                                                                                                                                                                                                    [7] Popsugar Fitness: If You Hate Burpees, This Move Is Here to Save You
                                                                                                                                                                                                    [8] Popsugar Fitness: This Is Your 10-Minute Cut Arms and Cut Abs Workout
                                                                                                                                                                                                    [9] Athletics Weekly: Stretch: External rotation
                                                                                                                                                                                                    [10] Flipping Heck: 5 Yoga Poses For Office Workers
                                                                                                                                                                                                    [11] Men’s Health: Chris Hemsworth’s Functional Fitness Workout
                                                                                                                                                                                                    [12] Pilates Can: Side Lying Single Leg Swings
                                                                                                                                                                                                    [13] Julie Lohre’s Fitbody: Donkey Kickbacks
                                                                                                                                                                                                    [14] Popsugar Fitness: The Beginner-Friendly Workout That Will Increase Your Fat Burn
                                                                                                                                                                                                    [15] Man of Many: 10 Best Shoulder Exercises for Men
                                                                                                                                                                                                    [16] Adam Kemp Fitness: Dumbbell Floor Press Benefits & How to Do the DB Floor Press
                                                                                                                                                                                                    [17] Popsugar Fitness: Get Gorgeous Shoulders With These 14 Essential Exercises
                                                                                                                                                                                                    [18] Cathe: Why You Should Vary Your Hand and Arm Position When You Do Bicep Curls
                                                                                                                                                                                                    [19] Central Mass Physical Therapy & Wellness: Technique Tuesday: no more triceps dips!
                                                                                                                                                                                                    [20] Women’s Health: How To Do Bicycle Crunches Without Killing Your Neck
                                                                                                                                                                                                    [21] Get Healthy U: How To Do A Basic Crunch
                                                                                                                                                                                                    [22] Women’s Health: How To Do A Russian Twist The Right Way
                                                                                                                                                                                                    [23] Very Well Health: Hip Bridge Exercises for All Fitness Levels
                                                                                                                                                                                                    [24] Popsugar Fitness: 35 Plank Variations That Will Strengthen and Tone Every Inch of Your Body
                                                                                                                                                                                                    [25] Abdominales Verdaderos: Guía de Ejercicios 101: Las Flutter Kicks
                                                                                                                                                                                                    [26] Shape: The Best Outer-Thigh Exercises and Cardio Workouts
                                                                                                                                                                                                    [27] My Fitness Pal: The Difference Between Forward and Reverse Lunges
                                                                                                                                                                                                    [28] Openfit: How to Do the Bulgarian Split Squat
                                                                                                                                                                                                    [29] Glamour: Hip thrust: the MASTER exercise to shape the glutes
                                                                                                                                                                                                    [30] Outlift: THE ROMANIAN DEADLIFT GUIDE
                                                                                                                                                                                                    [31] Popsugar Fitness: 7 Important Exercises You’re Probably Neglecting
                                                                                                                                                                                                    [32] The Health Science Journal: Wall Push Ups
                                                                                                                                                                                                    [33] Strong Fitness Magazine: A Full-Body Workout You Can Do With a Towel
                                                                                                                                                                                                    [34] NASM: THE SMALL-GROUP CIRCUIT WORKOUT
                                                                                                                                                                                                    [35] Popsugar Fitness: Grab Your Dumbbells — These Exercises Will Tone, Shape, and Strengthen Your Arms
                                                                                                                                                                                                    [36] Gym Junkies: Hammer Curls 101
                                                                                                                                                                                                    [37] Julie Lohre’s Fitbody: Triceps Kick Backs
                                                                                                                                                                                                    [38] Da God’s Fitness: Jackknife Sit-Up
                                                                                                                                                                                                    [39] Coach: How To Do Leg Raises
                                                                                                                                                                                                    [40] GymBeam: 47 THE BEST AND MADLY ENTERTAINING PLANK VARIATIONS
                                                                                                                                                                                                    [41] Bodybuilding: Cocoons
                                                                                                                                                                                                    [42] Self: 11 Plank Exercises That Double as Cardio Moves
                                                                                                                                                                                                    [43] Openfit: 6 Side Plank Variations That Will Clobber Your Core
                                                                                                                                                                                                    [44] The Gymosaur: My favourite exercise #2: the pistol squat
                                                                                                                                                                                                    [45] Get Strong: All About Bulgarian Split Squat Jumps Exercise
                                                                                                                                                                                                    [46] Ideal Me: Jumping Alternating Lunges
                                                                                                                                                                                                    [47] Openfit: How to Do the Single-Leg Deadlift
                                                                                                                                                                                                    [48] Wynn Fitness: BEST GLUTE EXERCISES THAT AREN’T THE SQUAT: HIP THRUSTERS
                                                                                                                                                                                                    [49] exer-pedia: ACTIVITY: CALF RAISE OFF STEP – SINGLE LEG ECCENTRIC
                                                                                                                                                                                                    [50] Popsugar Fitness: Chisel Your Abs and Get a Strong Core With These 13 Moves Trainers Swear By
                                                                                                                                                                                                    [51] Women’s Health Mag: How To Do a Walkout: There’s a Reason PTs Love Including Inchworm Exercises in Workouts
                                                                                                                                                                                                    [52] SELF: How to Do a Plank With Proper Form
                                                                                                                                                                                                    [53] Physical Culture Study: THE HISTORY OF THE JUMPING JACK
                                                                                                                                                                                                    [54] Well + Good: To Nail Mountain Climbers, Repeat After Me: Planks but Make ’Em Cardio
                                                                                                                                                                                                    [55] Experience Life: How to Do a Burpee
                                                                                                                                                                                                    [56] Workout Trends: How to do High Knees ???
                                                                                                                                                                                                    [57] Popsugar Fitness: The Best Cardio Exercises You Can Do Right in Your Living Room
                                                                                                                                                                                                    [58] Milligan Movement: 5 MINUTE ABS
                                                                                                                                                                                                    [59] Ideal Me: Jump Squats
                                                                                                                                                                                                    [60] 24 Life: MASTER THIS MOVE: BURPEE
                                                                                                                                                                                                    [61] Shape: The Advanced Bosu Ball HIIT Workout That’ll Make You Feel Like an Athlete
                                                                                                                                                                                                    [62] Julie Lohre’s Fitbody: Tuck Jump
                                                                                                                                                                                                    [63] Popsugar Fitness: The Intense Push-Up Variation That’ll Change the Way Your Abs Look
                                                                                                                                                                                                    [64] Workout Trends: Yoga Poses: Cow Cat Back Stretch Pose
                                                                                                                                                                                                    [65] Alo: PERFECT THE POSE: UPWARD FACING DOG
                                                                                                                                                                                                    [66] VeryWell Fit: How to Do the Towel Chest Stretch
                                                                                                                                                                                                    [67] Verywell Fit: How to Do Child’s Pose (Balasana) in Yoga
                                                                                                                                                                                                    [68] Kinfolk Wellness: FOAM ROLLER EXERCISES FOR SWIMMERS
                                                                                                                                                                                                    [69] Sea Lark Chiropractic: Scorpion Stretch – Day 15 Movement Challenge 2020
                                                                                                                                                                                                    [70] MapMyRun: 6 Stretches Every Cyclist Should Do
                                                                                                                                                                                                    [71] VeryWell Fit: Quadricep Stretches
                                                                                                                                                                                                    [72] VeryWell Health: Yoga Spinal Twist for Back Pain
                                                                                                                                                                                                    [73] VeryWell Fit: How to Do Standing Forward Bend (Uttanasana) in Yoga
                                                                                                                                                                                                    [74] Experience Life: Chair Yoga
                                                                                                                                                                                                    [75] Well + Good: 3 Back Extension Exercises That Whisk Away the Effects of Sitting at a Desk All Day
                                                                                                                                                                                                    [76] GMB: Back Stretches – Daily Routine to Improve Spinal Mobility
                                                                                                                                                                                                    [77] GMB: Back Stretches – Daily Routine to Improve Spinal Mobility
                                                                                                                                                                                                    [78] VeryWell Fit: How to Do Seated Forward Bend (Paschimottanasana) in Yoga
                                                                                                                                                                                                    [79] GMB: Back Stretches – Daily Routine to Improve Spinal Mobility
                                                                                                                                                                                                    [80] VeryWell Health: Yoga Spinal Twist for Back Pain

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