Welcome to Day 4 of the 4-week body makeover! Today, we’ll be focusing on core workouts that will help strengthen and tone your midsection. A strong core is not only important for aesthetic purposes but also for overall stability and balance.

So, let’s get started with these intense yet effective exercises!.

1. Plank

The plank is one of the most straightforward yet challenging exercises that engage your entire core. To perform a basic plank:.

1. Start by getting into a push-up position, with your hands shoulder-width apart and feet hip-width apart.
2. Place your forearms on the ground, making sure your elbows are directly under your shoulders.
3. Engage your core, keeping your body in a straight line from head to toe.
4. Hold this position for 30 seconds to 1 minute, focusing on maintaining proper form.

2. Russian Twists

Russian twists are excellent for targeting your obliques, which are the muscles located on the sides of your waist. Here’s how to perform Russian twists:.

1. Sit on the ground, bend your knees, and plant your feet firmly on the floor.
2. Lean back slightly, keeping your back straight and core engaged.
3. Hold a medicine ball or dumbbell with both hands, extended directly in front of you.
4. Slowly twist your torso to the right, bringing the weight down toward the right hip.
5. Return to the starting position and repeat on the left side.
6. Continue alternating sides for a total of 10-15 reps.

3. Bicycle Crunches

Bicycle crunches are another great exercise for targeting both your upper and lower abs. Follow these steps to perform bicycle crunches:.

1. Lie flat on your back, with your hands lightly touching the sides of your head.
2. Raise your legs off the ground, bending your knees at a 90-degree angle.
3. Bring your right elbow and left knee toward each other, while simultaneously extending your right leg.
4. Switch sides, bringing your left elbow and right knee toward each other, extending your left leg.
5. Continue alternating sides for a total of 10-15 reps.

4. Mountain Climbers

Mountain climbers not only target your core but also provide a cardiovascular challenge. Here’s how to perform mountain climbers:.

1. Assume a push-up position, with your hands directly under your shoulders and body in a straight line.
2. Engage your core and bring your right knee toward your chest, then quickly switch legs, bringing your left knee toward your chest.
3. Continue alternating legs in a running motion, as if you’re climbing a mountain.
4. Aim for 20-30 seconds of continuous movement.

5. Reverse Crunches

Reverse crunches specifically target your lower abs and help strengthen your entire core. Follow these steps to perform reverse crunches:.

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1. Lie flat on your back, with your arms at your sides and palms facing down.
2. Bring your knees in toward your chest until they are bent at a 90-degree angle.
3. Engage your abs and use them to lift your hips off the ground, bringing your knees toward your head.
4. Pause for a moment at the top and then slowly lower your legs back to the starting position.
5. Aim for 10-12 reps.

6. Flutter Kicks

Flutter kicks are a challenging exercise that target both your lower abs and hip flexors. Here’s how to perform flutter kicks:.

1. Lie flat on your back, with your arms at your sides and palms facing down.
2. Extend your legs straight out, keeping them close together.
3. Engage your core and lift your legs a few inches off the ground.
4. Begin alternating kicking each leg up and down quickly, as if you’re swimming.
5. Aim for 30-45 seconds of continuous motion.

7. Side Plank

The side plank targets your obliques and helps improve your overall core stability. To perform a side plank:.

1. Start by lying on your side, with your legs extended and stacked on top of each other.
2. Place your forearm on the ground, perpendicular to your body and directly under your shoulder.
3. Lift your hips off the ground, forming a straight line from head to toe.
4. Hold this position for 30 seconds to 1 minute, then switch sides and repeat.

8. Lying Leg Lifts

Lying leg lifts are a challenging exercise that targets your lower abs. Here’s how to perform lying leg lifts:.

1. Lie flat on your back, with your arms at your sides and palms facing down.
2. Keep your legs straight and lift them off the ground, using your abs to raise them as high as you can.
3. Slowly lower your legs back to the starting position.
4. Aim for 10-12 reps.

9. Standing Oblique Crunches

Standing oblique crunches are an effective exercise for targeting your obliques and improving your overall core strength. Follow these steps to perform standing oblique crunches:.

1. Stand with your feet shoulder-width apart and place your hands lightly behind your head.
2. Engage your core and bring your right knee toward your right elbow, crunching your obliques.
3. Return to the starting position and repeat on the left side.
4. Continue alternating sides for a total of 10-15 reps.

10. V-Ups

V-Ups are an advanced core exercise that targets both your upper and lower abs. Here’s how to perform V-Ups:.

1. Lie flat on your back, with your arms extended overhead and legs straight.
2. Engage your core and simultaneously lift your legs and upper body off the ground, aiming to touch your toes with your hands.
3. Slowly lower your body back to the starting position.
4. Aim for 8-10 reps.

Remember to incorporate these exercises into your regular workout routine to continue seeing progress in your 4-week body makeover journey. Stay consistent, challenge yourself, and always listen to your body. Good luck!.