Plank exercise

Execution: – Front Plank – lie face down, lift your body up keeping it stiff and straight as a plank, till you are resting on your toes and on your elbows. Hold for 30 secs. Then rotate your body up straight as a plank till you are resting on the side of one foot and your elbow and fore arm under your shoulder. Hold for 30 secs to 90 secs. Repeat on the other side. One set per workout is all that is needed.

Two-legged glute actuation raises from the floor – one set of 20 reps. On exercise days preferably before kettle bell swings.

Execution:- Lie down on the floor face up with your legs bent and heels as close to your buttocks as comfortable, and arms straight palms down close to the body. Drive your hips up till the body is resting only on your shoulders and heels, pull the toes up. Return to start position and repeat.

Flying dogs – 1 set each side X 15 reps.

Execution: Rest your body on your palms and knees, with the hands and back straight. Now raise right arm straight with fingers pointing to front and left leg extended straight back. Then alternate with left arm and right leg.

Alternately you may follow the 7 min workout schedule as recommended by Gretchen Reynolds in N.Y.Times Magazine, May

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