Combine some of these exercises with others to make a great workout! For our Workout of the Day, be sure to check our Instagram page @silhouettestudioshamilton!

Bird-Dog Crunch
​A Pilates-inspired motion that is great for core stability muscles in your abdomen and back!

Things to keep in mind:
✅Set-up with your hands under your shoulders and knees under your hips
✅Nose pointed to the ground to ensure neutral spine
✅ Re-set between sides by tucking your belly back in

Knee Thrusts
This is a great cardio/ab and core exercise! This should get you breathing heavy and working up a sweat!

Things to keep in mind:
✅Front knee should be slightly bent at all times
✅Keep your shoulders back and tummy tight
✅Don’t forget your breathe!

Mountain Climbers
This is one of my favourite core/cardio exercises!

Things to keep in mind:
✅Keep that bum DOWN!
✅Go as fast or as slow as you need while maintaining proper alignment
✅30-60 seconds should have your core burning and have you breathing heavy!

Plank Jacks
A great exercise to work your tummy “pouch”!

Things to keep in mind:
✅Remain in plank position with shoulders back and tummy tight
✅ keep your bum DOWN!
✅ Remember to breathe

Russian Twists
This exercise is a classic and has a lot of great modifications! 

Things to keep in mind:
✅Keep your arms and weight close to your body as you twist
✅Make sure your back is straight so you aren't hunched over
✅Only twist as far as your body will allow (ie - you don't need the ball to touch the floor)

TIP: The video shown is not the basic exercise so if it is too difficult with your feet up, place your feet flat on the floor (knees bent) and/or drop the weight.