Sphinx
Lay on your stomach and prop yourself up with your elbows under your shoulders. Feet should be only a few inches apart.
Without moving your spine, contract your abs by pulling them towards your back, as if you are trying to pull your skin away from a tight shirt.
None
Transversus abdominis
TIP: Think of tucking your tailbone between your heels and aiming it towards the floor as you pull your navel towards your spine.
Variations for Sphinx
Tva Pull
This exercise will help you to connect with your deepest layer of abdominal muscle, the support for good posture and a healthy back.
The 100s
Keep your feet flat on the floor if you are a beginner to the exercise in order to concentrate on proper breathing and spinal alignment.
Supine Hip Hinge
This is a challenging exercise that everyone can do to a certain extent. It strengthens the deepest abdominal layer to help achieve good posture and lean abdominals.
Heel Slide
This builds core strength deep down, without having to strain your neck and spine.
Dead Bug
Dead bug builds deep abdominal strength in an isometric manner.
Birddog
This is a great exercise to work your posture and core muscles but without extensive strain.
Advanced Heel Slide
Once you have mastered the heel slide, try this exercise to take your strength to the next level.
Advanced Birddog
If you have mastered intermediate birddog, do this advanced level of birddog.
Selected Exercises
Add exercises to a workout by clicking the 'Add To Workout' button.