Bicycle, Glute Bridge, Plank Knee to Elbow
Side Plank High Knee Lifts, Side Elbow Plank Lifts
Vertical Leg Crunches, Bench Jump Over Hands Secured, Double Leg Lifts, Twist Crunches
Reverse Crunch
Single Leg Squat
Jump Squat, Wide Pushup, Pushup Jack, Bicycle, Dumbbell Stepup
Wall Walk Variation
Bridge Variation, Plank Walk-Ins, Pushups, Side Plank, Jumps from Lying Position
Description:
1. Pull your shoulder blades back and slowly raise your knee to about 90 degree angle lifting your feet from the floor. Exhale and slowly bring one knee towards your elbow and straightening the other leg at the same time. Keep both feet elevated higher that your hips. 2. Get into a bridge-position. Start moving your gluteus up and down in a smooth and slow tempo. 3. Lay face down on a fitness mat. Push yourself up into a plank position. Keeping your core tight and back flat, bring your right knee to your left elbow. Make a pause for a second then slowly get back to the starting position.
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