1. Dynamic Plank
Get down into a push-up position. Bend your elbows to support your body-weight on your forearms instead of your hands. Your body should form a straight line from shoulders to your ankles. Embrace your core by contracting your abs and rib cage.
Press your body up into the top position of a push-up by extending your arms one at a time. Pause then reverse the movement and return to your elbows. Do 10-12 reps for 2-3 sets.
2. Down Dog Leg Up
Begin in downward facing dog position, then raise your right leg to move into a down-dog split.
Bend your right knee and pull it toward your forehead. Straighten the leg back, tighten your abs then bring the knee outside your right elbow. Straighten the leg again, then bring the knee toward your left elbow. Do 10-12 times Reps for 2-3 sets. Switch legs and repeat.
3. Mountain Climbers Cross-Body
Get down into a pushup position with your body forming a straight line from head to heels. Brace your core, pick up your right foot, and slowly bring your right knee toward your left shoulder.
Then quickly return to the starting position and alternate to the other side. Continue alternating between your left and right leg. Do 10-12 reps on each side for 2-3 sets.
4. Down Dog to Plank
From a push-up position with your arms and legs fully extended (wrists directly under shoulders). Brace your core and abdominal muscles.
Slowly exhale and shift your weight backward by pushing your hips up and back. Continue moving until your body forms an inverted V, allowing your head to hang loosely between your shoulders.
Keep your arms and legs extended, and be sure to maintain a neutral (flat) spine. Hold for 1 to 2 seconds. From downward-facing dog, move forward back into the push-up or plank position. Hold for 1-2 seconds, then continue back and forth for the prescribed number of repetitions.