Bicycle crunches work the rectus abdominis and obliques well. Twisting works the core.
Bicycle crunches are done on your back with your hands behind your head and legs raised. Right leg extended, right elbow near left knee. Switch sides quickly, bringing the left elbow to the right knee. Continue changing sides while pedaling. Repeat the desired number of times.
Planks improve the rectus abdominis, obliques, and lower back as isometric exercises.
Plank in a forearm stance with elbows beneath shoulders. Stay straight from head to heels and engage your core. Maintain hip alignment and avoid sagging or lifting. Maintain steady breathing during the hold. Repeat the goal time.
Plyometric jump squats engage quadriceps, hamstrings, and glutes while raising your heart rate. Explosive movement stabilizes the core.
Jump squats start with feet shoulder-width apart. Jump up by engaging your core and pushing with your complete foot. Squat to absorb the shock; land lightly. Jump again immediately. Repeat the desired number of times.
Start pushups on a plank with hands beneath shoulders. Stay straight from head to heels and engage your core. Bend your elbows to lower your chest to an inch. Restart by pushing equally with both hands. Repeat the desired number of times.
Barbell back squats work the quadriceps, hamstrings, glutes, and core. Weight increases calorie burn.
Place a barbell at shoulder height on a squat rack for barbell back squats. If possible, place safety pins above waist level. Under the bar, position it on your upper back, and pull it off the rack. With your feet shoulder-width apart, squat and push through your whole foot. Get back to the start. Repeat target times.