Exercise Guide
This routine targets the entire core from all angles. By strengthening the rectus abdominis, obliques, and the deep transverse abdominis, you create a natural corset effect that improves posture, reduces back fat, and cinches the waistline.
Exercise 1
1. Chair Kickboxing Combo
🛠️ Sturdy chair + 2 filled 0.5L water bottles
- Lower into a controlled squat in front of the chair with core engaged.
- Exhale as you stand, throwing 4 quick alternating straight punches.
- Keep palms down and focus on precision with every strike.
Exercise 2
2. Lateral Dumbbell Lifts
🛠️ 2 light weights (1kg water bottles)
- Stand with knees slightly bent and hinge forward slightly at the hips.
- Lift arms to the side until parallel to the floor (palms down).
- Lower with control; avoid using momentum or swinging.
Exercise 3
3. Lunges with Trunk Twist
🛠️ Broomstick or lightweight rod
- Hold the stick overhead and step forward into a lunge.
- Rotate your torso toward the lead leg, bringing the stick across your body.
- Push off the front foot to return to standing.
💡 Tip: Keep the core tight to protect your lower back and maintain balance.
Exercise 4
4. Bicep Kicks (Hammer to Extension)
🛠️ 2 light dumbbells or empty bottles
- Perform a hammer curl raising weights toward shoulders.
- Extend arms to your sides and then straighten elbows overhead.
- Keep elbows close to the body and maintain upright posture.
Exercise 5
5. Seated Bent-Over Lateral Raise
🛠️ Chair + 2 water bottles
- Sit on the edge of the chair, leaning forward with a neutral spine.
- Lift arms parallel to the ground while keeping a bend in the elbows.
- Think “open your chest” at the top of the movement.
Exercise 6
6. Trunk Rotations
🛠️ 1 water bottle or medicine ball
- Hold the weight at chest level with knees soft and core engaged.
- Rotate the upper body side-to-side while keeping hips facing forward.
- Twist from the waist, not the hips.
💡 Tip: Imagine you are wringing out a wet towel with your midsection.
Exercise 7
7. Reverse Crunch
🛠️ Floor + stable furniture for grip
- Lie on your back and grip the furniture legs behind your head.
- Exhale and lift hips off the floor, curling your pelvis toward the ceiling.
- Inhale as you lower down slowly—no slamming!
💡 Tip: Slow and steady wins the crunch. Avoid using momentum.
Exercise 8
8. Jumping Jacks
🛠️ Bodyweight only
- Standard jump separating arms and legs.
- Land gently on the forefront of the feet with a soft knee bend.
- Maintain a rhythmic, steady pace.
Exercise 9
9. Bench Back Leg Lifts
🛠️ Floor + Bench/Table + Bands (Optional)
- Lie face down, hands gripping the bench, legs extended on the floor.
- Lift one leg straight back while tightening your glutes.
- Add small “scissors” at the top before lowering.
Exercise 10
10. The Superman
🛠️ Bodyweight only
- Lie face down with arms stretched above your head.
- Lift right arm and left leg; hold for 5 seconds. Alternate.
- Finally, lift both arms and legs together and maintain for 5 seconds.
💡 Tip: Keep your neck relaxed by looking at the floor, not forward.
