SCISSOR KICKS

1. Lie on your back with your hands by your sides or place them underneath your glutes.

2. Lift your legs and alternate crossing your feet on top of each other.

3. Repeat until set is complete (2 or 3 sets of 10 to 15 repetition).

 

TIP: Avoid arching the back, your lower back should be pressed against the floor during the entire movement.

BENEFITS: Adding scissor kicks to your workout routine helps to strengthen your core and develop several muscle groups in your torso and hips. By building a stronger core you’re improving your stability, posture and balance, which in turn protects your spine and reduces the risk of back pain.

FLUTTER KICKS

1. Lie on your back with your hands by your sides or place them underneath your glutes.

2. Alternate stacking your feet on top of each other.

3. Repeat until set is complete (2 or 3 sets of 10 to 15 repetition).

 

TIP: Maintain your abs and core engaged at all times and keep your lower back pressed against the floor. Breathe slowly and keep your chin off your chest, your head in a neutral position and your legs straight.

BENEFITS: Adding flutter kicks to your workout routine helps to increase core strength and definition, and improves your endurance and flexibility. This exercise targets the abdominal muscles and helps to define and slim down your waist.

CRUNCH KICKS

1. Sit down with your hands on the mat, your legs fully extended and lean back.

2. Bend your legs and bring your knees toward your chest.

3. Hold for a second or two and then fully extend your legs without touching the mat.

4. Repeat until set is complete (2 or 3 sets of 10 to 15 repetition).

 

TIP: When doing seated knee tucks keep your back straight and your upper body stable. Breathe out as you bring your knees toward your chest, squeeze your abs in and use your core strength to stabilize your body.

 

BENEFITS: Crunch kicks are a great exercise to target your abs and improve core strength. Asides from all the aesthetic benefits you can get, having a strong core also helps to protect your back from injury and can improve your posture tremendously.

DEAD BUG

1. Lie on your back with your hands by your sides or place them underneath your glutes.

2. Bend your left leg and bring your knee at 90 degrees with your right hand raised perpendicular on your body.

3. Bend your right leg and bring your knee at 90 degres with your left hand raised perpendicular on your body.

4. Keep your both knees in this position for one second or two and then extend your legs and arms without touching the mat.

5. Repeat until set is complete (2 or 3 sets of 10 to 15 repetition).

 

TIP: Avoid arching the back, your lower back should be pressed against the floor during the entire movement.

 

BENEFITS: The dead bug targets your abs and obliques, sculpts the abdominal wall and slims down your waist. This exercise also challenges and strengthens your legs and core, and improves muscle endurance and stamina.

ALTERNATE LEG PRESS

1. Lie down with your legs slightly bent and with your arms on 90 degrees under your shoulders.

2. Bring your right knee to 45 degrees and fully extend the left leg without touching the mat.

3. Return to the starting position and then crunch to the opposite side.

4. Keep alternating sides until the set is complete (2 or 3 sets of 10 to 15 repetion).

 

TIP: Keep your back straight and your neck relaxed at all times.

 

BENEFITS: This exercise tightens the abdominal wall, helps define the waist and, because it keeps your body moving constantly, boosts your heart rate and burns more calories.

DONKEY KICKS

1. Get down on all fours and position your hands under your shoulders and your knees under your hips.

2. Kick back with one leg and squeeze the glutes.

3. Bend the knee, lower the leg and repeat.

4. Switch legs. (2 or 3 sets 10 to 15 repetition)

 

TIP: When doing donkey kicks, keep your core tight, your back straight and face down

 

BENEFITS: Donkey kicks are a simple but effective exercise that targets the glutes and helps to tone, tighten and strengthen your buttocks.

BICYCLE CRUNCHES

1. Lie on your back, lift your shoulders off the mat and raise both legs.

2. Bring one knee and the opposing elbow close to each other by crunching to one side, and fully extend the other leg.

3. Return to the starting position and then crunch to the opposite side.

4. Repeat until the set is complete (2 or 3 sets of 10 to 15 repetition).

 

TIP: When doing bicycle crunches, engage your core muscles, open the elbows and keep your neck relaxed.

 

BENEFITS: Adding bicycle crunches to your workout routine helps to increase core strength, slims down your waist and improves your stability and flexibility. This exercise works your abs and obliques, your glutes, quads and hips flexors. Because it keeps your body moving constantly, boosts your heart rate and burns even more calories.