Last Updated on July 30, 2019
Blend in with your fitness idols and become one yourself with this powerful workout!
The crunch is a great base ab exercise.
- Lie flat on your back.
- Place your hands at the side of your head or flat beside you. Don’t pull on your head or neck.
- Tense your abs to bring your torso off the floor, whilst at the same time using your abs to raise your legs into the air to complete the crunch.
- Hold for 2-3 seconds before returning to a flat initial position. One crunch is one rep.
Side Crunch Kicks
- Start in a high plank position. Lift one arm off the ground and rotate your body onto your side placing that arm on your hip, supported by your other arm. Place your feet together. This is your starting posititon.
- Kick your lower leg out in front of you, focusing on your lower abs to bring your leg out. Keep your leg an inch or two above the ground as you do this. Hold for 1-2 seconds.
- Return your leg to it’s initial position below you. This is one rep. Repeat on the other side.
Touch Toes Crossover
- Lie down on your back with your arms and legs straight out.
- Lift your shoulders off the floor and bring your right arm and left leg up. Reach up from your abs to actually touch (slowly and in a controlled manner).
- Lower your arm and leg down to the starting position and switch sides. Repeat the exercise according to the training plan alternating arms and legs with every rep.
- Start on your hands and knees and place your forearms on the floor, with your elbows directly under your shoulders.
- Raise your torso off the ground, having that balls of your feet touching the ground as shown.
- Brace your core and squeeze your glutes, whilst keeping your back in a neutral position without any curvature. Your hips should be level with your shoulders.
- Hold for as long as you can! Try to extend this time to improve your core strength.
Plank Shoulder Tap Rotations
This is a great variant on the Plank Rotation!
- Start in a high plank / push up position.
- Tense your core, shifting your weight over one of your arms. Lift the other arm, moving it to touch your shoulder. Hold for 1-2 seconds.
- Rotate the arm this is on your shoulder around until it is pointing up in the air. Hold for 2-3 seconds.
- Slowly reverse this motion, keeping your core tense until your arm is under you securely again. This is one rep. Repeat on the other side.
Tricep Dumbbell Flick Backs
- Begin by placing your hand and same knee on a bench or other knee-height, raised surface. Hold a dumbbell in your other hand. This is your starting posititon.
- Raise your upper arm until it is parallel to the floor, your upper and forearm should make a right angle with you holding the dumbbell.
- Tense your tricep muscle at the back of your arm, pushing the dumbbell out behind you.
- Lower the weight back down to the starting position. This is one rep.
- Start on your hands and knees. Have your hands directly below your shoulders.
- Squeeze your glute, kicking one leg backwards towards the sky with your knee bent, squeezing at the top for 2-3 seconds.
- Slowly return the leg until you’re on both knees. This is one rep.
- Repeat for the other leg.
An essential move to grow big glutes!
- Lie flat on your back with your arms at your side.
- Bend your knees and place your heels on the floor.
- Squeeze your glutes to lift your hips off the ground until your knees, hips and shoulders are all aligned. Hold for 2-3 seconds at the top.
- Slowly release back down until your hips are on the floor. This is one rep.
Weighted Reverse Lunge
- Begin in a standing position. Your hands should be on your hips or hanging at your sides. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position.
- Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral.
- After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips.
- This movement can be done completely on one side before switching, or can be performed in an alternating fashion.
Squats are a key exercise for working your whole body, so getting the basics right is important for developing those curves!
- Stand with your feet hip-width apart, or slightly wider, with your toes slightly pointing outwards. Make sure your spine is in a straight, neutral position. Make sure your weight is through your heels.
- Squeeze your leg and core muscles as you lower your body downwards, putting your hands out infront of you for balance if needed. Lower yourself until your butt is an inch or two off the ground. Hold for 1-2 seconds.
- Continue to squeeze your leg and core muscles as you raise yourself up again. This is one rep.
Standing Calf Raises
Calves are worked out in many leg exercises, but here is something just for them!
- Stand with your feet hip width apart and your feet flat on the ground, or with the ball of your feet slightly elevated on a platform.
- Tense your calves, slowly raising up to the balls of your feet. Hold for 2-3 seconds.
- Slowly lower back down until your heels touch the floor. This is one rep.
Plie Squat Calf Raises
- A plie foot placement method can be used for a number of different exercises, as it helps to work the different muscles of the calves.
- The calf muscles have a multitude of movements and as such you should aim to perform calf raises in a both a normal – plie and inverted exercise format.
- Point your toes out to the side at about 45 degrees, smoothly raise your heels off the ground, holding in the upper phase for 2 – 3 seconds, prior to returning your heels towards the ground.
- Focus on keeping your foot straight throughout the movement, avoid any twisting movements.
- This method can be used to work either one foot – both feet – or even a combination of one foot normal (facing forward) one foot Plie.
- Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.