- Squats with Side Kick" title="Squats with Side Kick" >Squats with Side Kick
- Booty Kicks" title="Kneeling Booty Kicks" >Kneeling Booty Kicks
- Single-Leg Bridge
- Standing Oblique Reach and Pull
- Side Plank Twist
Squats with Side Kick
Stand with shoulders back with a slight arch in the back.
Abs should be engaged and hands in prayer position.
Begin by squatting to 90 degrees and then stand.
Transfer your weight into your left leg while you simultaneously kick the right out to the side.
Aim for a 90 degrees or higher kick with abs squeezed tight.
Repeat for one minute and then switch to the opposite leg.
Target area: Thighs, Hips and Glutes
Kneeling Booty Kicks
Kneel on all fours on a mat.
Shift your weight into your left knee with your right arm placed firmly on the mat with abdominals engaged.
Keep the shoulders back and head looking down.
Extend your right leg straight behind you, squeezing the glute as your upper body leans forward.
Extend your right arm down and slightly forward on the mat.
Return to a tucked position, bringing the left arm into the body, squeezing the abs tight.
Repeat this motion for one minute and then switch to the opposite leg.
Target area:Butt, Hamstrings, Lower Back and Core
Lie on your back with your arms along your sides and your palms on the floor.
Point your left toes and bend the left knee to place your toes on the ground about a foot in front of your butt.
Lift your right leg straight up and point your right toes.
Keeping your hips square to the ground, press into the ground with your arms.
Engage your left glutes to lift your hips a few inches off the ground.
From this position, drive your right leg and hips straight up toward the ceiling until your left knee, hips, and shoulders create a straight line.
Lower your hips and elevated leg a few inches, and come back up to complete one rep.
Complete all your sets, then switch legs and repeat the same number of reps.
Target area: Glutes
Standing Oblique Reach and Pull
Start standing, feet hip width apart.
Step your right foot back on a diagonal and reach your arms up and to the left.
Tighten the core and use your lowest abdominal muscles to drive your right knee into your chest as you pull down with the arms.
Repeat for 30 seconds on one side, and then switch and do 30 seconds on the other side.
Take it to the next level by adding a hop and seeing how fast you can go while maintaining good form and stability.
Target area: Abs, Quads, Obliques, Deltoids, Triceps and Glutes
Side Plank Twist
Lie on left side with left hand on floor beneath left shoulder.
Right hand behind head let inside of right foot rest on floor in front of left foot.
Tighten abs; push into left hand to lift body so it forms a diagonal line from head to heels.
Crunch forward and down, bringing right elbow to left elbow.
Return to starting position.
Do 10 reps; switch sides and repeat.
Target area: Abs and Obliques