Side Plank with Leg Lift: Maintain the same position and lift the top leg.Once this is achieved weвЂ™d want to progress it to. Side Plank: Keep the elbow under the shoulder and shoulder away from the ear.Front Plank (armlift/leg lift/combo of both): These are three quick progressions to make a plank more challenging if youвЂ™ve mastered the 60-second hold.Long Lever Front Plank: Same set up except we are going to move the elbows further forward.Goal should be about 60 seconds before increasing the difficulty. Front Plank: Set up on your elbows and toes, donвЂ™t let the hips sag or pike up.Then while keeping one leg straight up as if you had a hot cup of coffee on your foot, slowly lower the other leg down, as close to the ground as possible and then return to the top. Leg Lowering: Again while lying on your back lift both legs up so that both feet are facing the ceiling.Keeping your rib cage down extend your opposite arm and leg out taking a deep breath out. Dying Bugs: Lie on your back with your arms straight up to the ceiling and your knees and hips bent to 90 degrees.

Your abs still get a tremendous workout and there's no worries of overuse.' Work your core: Ab exercises that are better than crunches 'Instead of creating the movement, your muscles are working hard against it. 'These exercises focus on getting your spine into a good position and maintaining that while your extremities are moving,' says Bott. The good news: There are many other exercises that not only protect your back and neck, but work more of the core muscles, getting you more bang for your buck.

Ab workouts at home