5. Lunges with Dumbells
Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width. – Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground. – Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.
Lie flat on an exercise mat, extending your arms straight back behind your head. Fully extend your legs also.This is the start position. Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this. – At this point, your legs should remain fully extended at between 35-45 degrees from the floor. Your arms should be fully extended, parallel to your legs. Your upper body should be raised off the floor. – Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so. Repeat.
7. Donkey Kicks
Position yourself on all fours on a mat. Position your hands underneath your shoulders and place your knees under your hips. – Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip. – Lower the knee without touching the floor and repeat the lift. Once you’ve completed the reps on the right leg, switch legs.
8. Windshield Wiper Abs
Lie on an exercise mat, keeping your back flat with no arching of the spine. Extend your arms out beside you at shoulder level, with your palms pressed firmly to the floor. Your upper body should form a “T” shape. – Raise your feet off the floor by bending your hips and knees to 90 degree angles. This is the start position. As you exhale, rotate both your thighs to one side until the outer thigh touches the ground or until you feel a stretch in your abs and lower back. – Pause briefly, then rotate to the other side without pausing in the start position. When you have rotated to both sides, that is one repetition. Repeat for the desired number of repetitions.