Exercise Guide
Smooth away bra bulge and love handles by strengthening your postural muscles and activating your deep core. No equipment needed—just your dedication and a mat.
1. Boat with Arm Pull-Back
Lift chest and legs while “flying.” At the peak, bend elbows and squeeze shoulder blades together.
15–20 REPS
2. Cross-Body Plank Knee
From a high plank, draw your knee across to the opposite elbow. Keep hips steady.
10–12 REPS PER SIDE
3. Bird-Dog (Hunting Dog)
On all fours, reach the opposite arm and leg out in a straight line. Maintain a tight core.
10–15 REPS PER SIDE
4. Oblique Crunch
Lying on back, drive elbow toward opposite knee in a diagonal motion. Control the descent.
10–12 REPS PER SIDE
5. Dynamic Side Plank Reach
Roll from forearm plank to side plank, reaching toward the ceiling. Alternate sides.
10–12 REPS PER SIDE
6. Swimmer (Floor Butterfly)
Face down, swoop arms back and forward just above the floor while keeping chest lifted.
15–20 REPS
7. Plank Hip Twists
In a forearm plank, rotate hips to tap the floor on each side. Keep head steady.
10–15 REPS PER SIDE
8. Seated V-Twist Reach
Sit with feet hovering. Lean back and reach your hand behind you while twisting.
15–20 REPS TOTAL
9. Side-Lying Rotation
On your side, pull top knee toward elbow while rotating your torso. Safe for the back.
10–12 REPS PER SIDE
10. Side Plank Hip Lift
Propped on forearm, dip hips toward the floor then lift straight back up to a line.
10–15 REPS PER SIDE
