Elbow plank & donkey kick
Begin in an elbow plank with elbows directly under shoulders, abs engaged toward the spine. Don’t let the pelvis sag down or pop up. Lift the right leg off the ground, bending your knee so the sole of your foot is toward the ceiling. Keep pelvis square to the floor. Don’t let your pelvis twist.
Press your right heel toward the ceiling as high as you can without moving your pelvis or low back. The motion will not be huge but concentrated on the booty and hamstring. Lower the bent leg slightly, and repeat for the total number of repetitions. Then switch sides.
Lie supine on bench or mat. Place hands under lower buttock on each side to support pelvis. Raise one leg up vertical with knee nearly straight. If lying on floor, raise other leg slightly off of floor.
Keeping knees nearly straight, simultaneously change positions of legs so vertical leg is lowered while lower leg is raised vertically. Continue alternating leg positions.
Elbow plank & side step
Start in an elbow plank. Extend your left leg out to the side, gently tapping your toes on the ground.
Bring your foot back into a plank. Repeat the same movement with your right leg to complete one rep.
Start in a seated position on a mat. Knees bent and toes off the mat; keep heels on the mat. Squeeze your abs, round your spine and roll back a little.
Open your arms out to the side. Pull your abs in, inhale and exhale as you hug the knees into your chest. Your fingers lightly tap your chin.
Repeat, but don’t let your heels touch the floor until after you complete your repetitions.
Single leg bridge
Lay on the floor with your feet flat and knees bent. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position. Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
Start by laying on your back with your arms and legs out straight, which helps to get the greatest range of movement. Engage your core muscles to keep the tension on your six pack at all times, as well as protecting your back by preventing it from hyperextending during the second phase of the exercise.
It’s known as a V crunch because what you’re aiming to do is raise your upper body while lifting your legs, which brings you into a V position. To do this, perform an upper crunch so that your shoulders come up off the floor at the same time you do a lower crunch so that your hips also come up. This can be done quickly or slowly depending on your goal.
If you do the V crunch correctly, only your glutes will be in contact with the floor at the halfway point of the exercise, with your arms and legs straight and your hands touching your toes. Hold this position for a second to get an isometric contraction, really squeezing your abs as much as you can.
Return to the start position with control, at a rate of about 3 – 5 seconds, keeping your arms and legs straight and your core fully engaged until your shoulders and legs are just touching the floor.
Hold this position for a second to get another isometric contraction, keeping your lower back flat and not allowing it to arch, then begin the next rep.
Lie on your right side with your legs on top of each other with your knees bent. Place your left hand on the side of your head. Crunch up with your side as high as you can, focusing on the movement to work the obliques as much as possible. After doing several repetitions on the left side, switch and repeat on the right side.
To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling. Repeat for the recommended amount of repetitions.