Plank Crunches, Downward Facing Dog, Vertical Leg Crunches Variation, Double Leg Lifts Variation, Scissors

Plank Crunches, Downward Facing Dog, Vertical Leg Crunches Variation, Double Leg Lifts Variation, Scissors

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Pushup Variation

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Single Leg Glute Bridge Variation

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Sliding Pushup, Side Plank Leg Shifts, Side Knee To Elbow Plank

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Plank Variation, Plank Jumps, Plank Jumping Jacks, Plank High Knee Lifts, Elbow Plank Side Leg Lifts, Elbow Plank Reverse Leg Lifts, Elbow Plank Hip Twist, Pushups

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Elbow Plank Jumping Jacks, Plank Knee to Elbow, Plank Hip Dips

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Wall Walk Variation

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Single Leg Squat Bench, Bench Dips, Hip Flexor Stretch

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Description:

1.Start from a side-plank position. Bring your upper knee to your elbow. Get back to the starting position. Make a desired number of repetitions for each side. 2.Start from a high-plank position. Without moving your feet and hands, lift your hips up and back. Hold on this position for 1-3 minutes. 3.Lie back on a mat with your legs liftted perpendecular to the ground. With your lower spine resting flat on the mat, contract your abs and curl your upper body lifting your shoulder blades. 4.Lay back on a mat with your legs extended and feet close to each other. Start slowly and smoothly lifting them up while inhailing. Lift them down, exhailing, and repeat for the desired amount of reps. 5.Lie flat on the floor with your lower back pressed to the ground and knees bent. Your feet should be on the floor and hands - behind your head. Contract your core muscle with hands, gently holding your head. Now left the right leg first and put it on the ground. Then lift the opposite leg. Keep lifting your legs one by one.

Level:

Intermediate

Equipment:

Fitness Mat

Muscle groups:

Legs, Core

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