If you were stranded on an island with nothing but Tom Hanks and a volleyball, just these four moves alone would keep your core strong (although we can’t vouch for your mental state).


Plié squat

Intensity | +++

Stand with your legs wider than your shoulders, with toes slightly out. Lower down by bending your knees, bringing your thighs about level with your knees. Hold for a second and then press down into your heels to stand.

Benefit | Works the leg muscles with a special focus on the gluteals and inner thigh.



Intensity | ++

Come down on all fours, and place your hands under your shoulders. Extend your legs, coming up onto
your toes. Hold this position for 20 to 40 seconds. As you hold pull your stomach in tight, pull your
shoulders blades back, and lift up your kneecaps to tighten your legs.

Benefit | A fundamental core exercise that works your arms, back, and legs all at once.



Intensity | +++

Get down on all fours, and place your hands wider than shoulder width. Keep your knees down with your hips forward, maintaining weight in the upper body. Keep your abs tight and your hips up as you bend your arms, with your elbows out wide. Your chest drops just a few inches above the floor and then press back to the start position.

Benefit | A focus on the chest but also engages arm, back, and core muscles.


Hip lift

Intensity | ++

Lie down on your back placing, your feet hip-width apart and close to your gluteals. Keep your spine long and arms by your sides. Press into your heels; squeeze your butt, legs, and abdominals to bring your hips up. Hold for a second and then slowly lower back down, one vertebra at a time.

Benefit | Perfect for the gluteals, hamstrings, hips, and lower back.


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