The Moves


Forearm Plank With Knee Dip

How to do it: Get into a forearm plank position with your shoulders stacked over your elbows, ears away from your shoulders, and palms pressed together. Your body should form a straight line between your head and your heels. Keeping your hips square to the ground, bend your left knee to gently tap the ground. Return to starting position, then repeat on the opposite knee. Continue to alternate knees without letting your hips pike or sag.


Basic Crunches

Lie flat on the floor with the lower back pressed into the ground. Place your hands slightly either side of your head, do not lock your fingers or pull the head up. Lift your knees to a 45 degree angle. Slowly go through a bicycle pedal motion with the legs. Alternately touching your elbows to the opposite knee twisting back and forth through the core, keep the elbows back rather than forward to the chest as this could strain the neck


Heel Touches

This exercise is quite similar to the dumbbell twist, heel touches will target your oblique’s and burn fat. Lie on the floor on your back and bend your knees and your heels to your glutes. Place your hands flat on the ground on both sides of your body. Lean to each side allowing your fingertips to touch your heel, hold for a count of 2 seconds and then lean to the other side.


Reverse Crunch With Bent Legs

Lie on your back with your arms straight out to the sides. Lift your legs and bend the knees at a 90-degree angle. Rotate the hips to one side, without letting the legs touch the floor. Lift your legs and return to the starting position. Rotate the hips to the opposite side and repeat until set is complete.


High Knees


Stand straight with the feet hip width apart, looking straight ahead and arms hanging down by your side. Jump from one foot to the other at the same time lifting your knees as high as possible, hip height is advisable. The arms should be following the motion..Touch the ground with the balls of your feet

You may also like...