Deep core & pelvic floor exercises for flat belly

Pelvic floor and deep core exercises may not be the most glamorous part of a fitness routine, but they are incredibly important. These types of exercises work to strengthen the muscles that support the pelvic organs, as well as the deep core muscles that support posture and movement

Jack Knife

How to: Start lying on back, with weighted arms / legs or both full extension. Don’t arch your back or use momentum. Core should be engaged and arms and legs should be held out straight, hovering a few inches off the ground so body forms one curved line. Bring legs and arms up at the same time while sinking your tailbone under, lifting shoulder blades off the ground and pausing when arms and knees meet in the middle. Focus on using your lower abs. Return to start. That's one rep.

Leg Drops

How to: Lie on your back. (Think wrists over your chest NOT your face.) Lift your legs up directly over your hips. Lower your left leg down as low as you can go without your lower back arching up off the mat. Return to start, and repeat on the other side. That's one rep.

Weighted Flutter Kicks

How to: Start lying face up with back pressed into mat, arms extended to straight over chest and legs extended in air at 45-degree angle. Alternate lifting legs up and down a few inches. That's one rep.

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