2) MINUTE 2 DEADBUG This builds the deep core muscles for stability. Lie faceup, arms toward ceiling, legs up and bent 90 degrees. Engage abs and keep lower back on floor as you extend right arm overhead and lower left leg to floor. Hold, then alternate. Ben Ritter
3) MINUTE 3 FULL ROLL-UP Now its time for functional (IRL) movement. Lie faceup, knees bent, feet on floor. Extend arms forward and draw navel in to lift torso one vertebra at a time. Slowly lower until shoulder blades touch floor; repeat. Ben Ritter
4) MINUTE 4 TABLETOP HEEL TAP Blast those lower abs: Lie faceup, legs lifted and bent 90 degrees, tailbone tucked. Slowly lower heels to graze floor; pause, making sure lower back stays on floor, then slowly bring knees back over hips. Repeat. Ben Ritter
5) MINUTE 5 HIP TIP CRUNCH Create top-to-bottom tension: Lie faceup, legs toward ceiling, hands behind head. Lift hips off floor as you crunch from torso (not neck). Lower hips but dont release; repeat. Ben Ritter
6) MINUTE 6 BICYCLE CRUNCH Ready to get your obliques in on the action? Lie faceup, hands behind head, legs up and bent 90 degrees. Engage abs as you extend right leg and twist torso left; alternate. Ben Ritter
7) MINUTE 7 QUADRUPED PLANK TAP Top off with a position change to take some pressure off your spine. Start on all fours, back neutral, then lift knees off floor. Slowly touch right hand to left knee; alternate. --- A version of this content originally appeared in the September 2019 issue of Women's Health. Ben Ritter