side lying clams

This can be done with (harder) or without (easier) a mini band around your thighs. Lay on your side and push your top knee up and back while keeping your abs engaged and not moving your pelvis or lower back. Stabilize through your spine as you lift your knee up and down.

chest presses

This exercise can be done laying on your back on the floor, a ball or a bench. Keep arms over your chest and as you bend your elbows, pinch your shoulder blades together as you lower your arms towards the ground. Make sure elbows aren't wide at a 90 degree. Click them in so you have smooth movement through your shoulder as you bend and straighten your arms.

side lying crunches

Stack your knees and feet while keeping a decent bend at the knee while laying on your side. Take your bottom arm out in front of you on the floor. Exhale as you lift your bottom shoulder up to side crunch. Option to lift your feet to make this exercise more diffifult.

bird dog

Begin on all 4's and think of extending your arms and legs long (don't think about lifting them up) while pulling your belly button in tight. Advanced option is to lift opposite knee off the ground. Make sure you are lifting opposite arm and leg. Do this slowly and with a ton of control.

seated overhead presses

Sit on a ball or a bench/chair and engage your abs. Drop elbows by your side and punch to the sky. Make sure you can see your weights in your peripheral vision (t