
Woman in side plank pose
Plank
Keep your abs contracted and your back flat • hold for 60 seconds (or as long as you can) • make it harder: spread your legs, or stack one foot on top of the other
Side plank
Balance on your forearm and the side of your foot • try to hold for 45 seconds, then repeat on the other side • make it harder: fully extend your balancing arm with your palm on the ground
Push-up
Keep your hands underneath your shoulders and look ahead slightly • do each up-and-down motion in two slow, controlled steps • repeat until exhaustion
Back extension
Bring your arms out to form a ‘T’ when you raise your upper body • hold for two seconds, then lower • repeat 10-15 times, but stop if you experience back pain
Double leg lift
Raise your legs to about 45 degrees and lower slowly • keep your lower back pressed against the ground • repeat 10-15 times, but again, stop if you experience back pain
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