Basic Squat

• Stand with your feet hip-width apart and toes angled slightly outward. Hold your hands comfortably in front of your chest or behind your head for more of a challenge. Bend your knees, lowering your hips deeply as if you were sitting in a chair, kepping weight back in your heels.
• Press your heels into the floor as you rise back up, straightening the legs completely, to complete one rep.

Reverse Lunge With Reach

• Stand with your hands at your waist, and step back with your left leg into a deep lunge while simultaneously raising your left arm overhead and reaching to the right.
• Bring your left leg forward and return to standing to complete one rep.

Knee Push-Ups

• Begin in plank with your knees on the mat.
• Exhale to bend the elbows, lowering into a push-up. Inhale to straighten your arms. This completes one rep.

Side Elbow Plank With Leg Lift

• Start lying on your left side with your weight on your elbow. Your legs are almost straight and your feet stacked with the right on top. To modify: bend the bottom knee to rest on the mat while extending the top leg out.
• Lift your pelvis off the floor, coming into a side elbow plank. Really lift the bottom of your waist up. Pull your shoulder blade down your back so your shoulder stays away from your ear (this will work your lat, too).
• Hold for three seconds. Lower your pelvis back to the floor slowly and with control to complete one rep.

Seated Russian Twist

• Sit on the ground with your knees bent and your heels about a foot and a half from your butt.
• Lean slightly back without rounding your spine. Place your hands behind your head with elbows wide.
• Pull your navel to your spine, and twist slowly to the right. The movement is not large and comes from the ribs rotating. Inhale through your center, and rotate to the left. Come back to center.
• This completes one rep.

Superman Lifts

• Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
• Simultaneously lift your arms and legs up toward the ceiling to form an elongated "u" shape with your body.
• Hold for two to five seconds and lower back down to complete one rep.

The Plan:

Check out the 30-day plan below and adjust as needed according to your ability level. Each day involves three sets of the six above exercises. I like to do all three sets of reps per exercise at the same time, but you can also repeat the six-move workout three times — it's up to you. For both the Reverse Lunge With Reach and Side Elbow Plank With Leg Lift, be sure to do the designated number of reps on both sides. This plan also incorporates rest days, so while you can hold off on ab exercises, you can (and should) still do other workouts to target other muscles.