This weekly core drill will get your abs and back muscles stronger in no time. Below, I'll provide a beginner, intermediate, and advanced option of knee-to-chest contractions. Choose the version that best suits you. See if you can advance throughout the week to some of the more advanced options.
As you do this physical drill, remember that the value isn’t in the result, but in the action itself. Immerse yourself in it and do it with 100 percent of your attention. The result will happen naturally, without you needing to focus on it. Then you will enjoy the process instead of waiting for something to happen in the future. Try applying this to the rest of your actions, especially your work. You might find a new joy in it because you are present and able to fully be absorbed in whatever you are doing.
Every day this week, add this pose to your regular practice. If you don’t have time to practice one day, then at least do this and you will see your strength build in time.