Lay on your mat on your back with your knees raised above your body with your knees bent and parallel to the floor, while your arms are extended straight above you. Activate your core muscles while you then straight out your right foot and simultaneously lower your left straight arm towards the ground, staying parallel. Repeat by alternating sides.
Or bicycle crunches ➡️
On your back again, bend your knees into your chest with your hands behind your head, or resting your fingers on your temples to avoid straining your neck. Bend your left knee into your chest as your right leg extends forward, nearly parallel to the floor as your right shoulder turns into your knee, crunching your and knee closer together. Alternate feet and arms per rep. Also known as bicycle crunches.
Sit on your mat with your right leg bent in front of your body, with your right knee in front of your right hip and your right foot in front of your left hip, similar to sitting "criss-cross applesauce", and have your left leg in the same position behind you at a 90 degree angle. Keep a flat back while hinging forward from the hips and touch your palms in front of your chest to balance. Lift your left leg off the floor by a few inches, trying to bring your left leg towards your right, trying to tap your left thigh to your left elbow. Repeat on other leg.
Assemble yourself into a forearm plank position, squeezing your abs tight and lifting your hips slightly above your shoulders. Rotate your right hip towards the floor, turning your feet onto the sides. Then rotate your left hip towards the floor, turning your feet onto their sides.
Lay on your belly with your arms and legs extended above you and behind you. Inhale to grow your spine and lift your chest, arms and thighs off the floor, pushing energy through your heels and fingertips, hovering above the mat. Look towards the ground to keep from straining your neck. Rest down towards the mat and repeat this action for desired repetition count.
Lay flat on the floor with your arms and legs extended straight. In a single motion, as you exhale lift your shoulders and legs off the floor and bring your fingertips and toes to meet. Or try if you are not as flexible. Don't curl your spine, keep your body in a v-shape. Lower yourself back and down and repeat if desired.
Get in table top position (on your hands and knees) with a neutral spine. Lift your right leg directly towards the ceiling as it maintains its natural bend. Lower your leg back down and repeat the motion and do the same on the left leg. This tones your glutes.
Also known as donkey kicks ➡️
Stay in table top position, instead of lifting your leg outwards, cross it behind your leg, almost tucking your knee under your planted legs knee, tapping your toe on the ground. Then with your core engaged, slowly kick out this leg parallel towards the floor and to the side.
Use a heavy object for weight to hold in between your hands. While on your knees, tighten your core area while you lean backwards, maintaining a flight back holding the weight above your chest. Take the weight over to your left side and twist your midsection crunching deep into your core. Twist to the opposite side and repeat as desired.
Get into plank position, tighten your stomach muscles and jump so your legs are spread apart. It's jumping jacks only in plank position. Repeat of desired.
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