Source: Wanitha Ashok, fitness expert, Bengaluru
Model: Wanitha Ashok
Photos: Bhanu Prakash Chandra
Graphics: Sumesh C.N.
SINGLE LEG STANDING CORE EXERCISE
Stand with your feet hip-width apart
Lift one leg backwards to hip level; knees straight; arms outstretched, and body parallel to the floor
Contract your abs and hold the position for 30 seconds to one minute
Repeat on the other side
SIDE BALANCE CRUNCH
Lie down sideways on a mat, legs extended
Bring the floor-side elbow directly under the ceiling-side shoulder
Lift your hips off the floor and touch the ceiling-side elbow to the ceiling-side knee
Repeat four to five times
GLIDER SLIDING PIKE
Place a glider or folded napkin under both your feet
Get into a full plank
Glide both your legs forward, knees straight, and lift your back to form an inverted V
Glide back. Repeat eight times
PLANK TAPS
Place a bottle in the front of you and get into a full plank
Tap the bottle with one hand without sinking or lifting your lower back
Do the same with the other hand
Repeat 10 to 12 times
KNEE TUCK USING A BALL
Sit on a mat with your knees bent and your back straight
Place a soft ball between your knees
Raise your hands towards the ceiling
Hold for 30 seconds to one minute and repeat two to three times