1. Penguin Crunches

When: Upon waking, do these in bed or on the floor. 

How Many: 

Note: Start with level 1 and increase levels if this is too easy. 

• • Level 1: 10 crunches

  • Level 2: 20 crunches

  • Level 3: 30 crunches 

  • *1 crunch = 1 tap on each ankle 

Tips:

• • Tuck your chin in before lifting your head

  • Make sure to breathe during the exercise

  • Try to bring your shoulders blades off of the ground

Benefits:

• • Strengthens the front and sides of your core

2. Planks

When: Do these during your free time such as during commercial breaks or when listening to music. 

How Long: 

Note: Start with level 1 and increase your time if this is too easy.

• • • Level 1: 30 second hold

    • Level 2: 45 second hold

    • Level 3: 60 second hold

Tips:

• • • Make sure to breathe during the exercise

    • Keep your back flat

    • Look straight down at the floor during the exercise 

Benefits:

• • • Strengthens your core and arms

    • Improves your core endurance and stability

3. Bird Dogs

When: Do these on the floor before going to bed. 

How Many: 

Note: Start with level 1 and increase levels if this is too easy. 

• • Level 1: 10 bird dogs

  • Level 2: 15 bird dogs

  • Level 3: 20 bird dogs 

*1 bird dog = 1 movement on each side 

Tips:

• • Keep your back flat 

  • Make sure to breathe during the exercise

  • Make sure to fully straighten your arm and leg

  • Focus on making a straight line from your hand to your foot

Benefits:

• • Improves core stability

  • Helps with balance