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No Sit-Ups Core Workout (Back-Friendly)

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Don't Let This Be You

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            diy4uai21-20
            Ensure your form is correct to prevent injury., Stop if you feel any sharp pain., Use a mat to protect your back during exercises.
            Start with a 5-minute warm-up to increase your heart rate and prepare your muscles. Get into a plank position, keeping your body straight, and hold for 30 seconds. Perform the bird-dog exercise by extending opposite arm and leg, 10 reps each side. Lie on your back and perform the dead bug exercise for 10 reps, keeping your core engaged. Perform a glute bridge by lifting your hips off the ground, 15 reps. Hold a side plank position for 20 seconds on each side, keeping your body aligned. Stand and perform oblique crunches, bringing elbow to knee, 10 reps each side. Finish with a cool-down, stretching your core and back muscles gently.
            Yoga mat, Resistance band, Stability ball
            Medium
            Focus on slow, controlled movements for better muscle engagement., Breathe steadily throughout each exercise., Increase duration or reps as you build strength.
            30
            https://www.youtube.com/watch?v=WO1a3pWJiz0
            https://youtu.be/9n6em1ZBOvI ​