Plank Leg Raises - target the glutes and core muscles

Plank leg raises are a great exercise for targeting the glutes and core muscles. Start in a high plank position with an engaged core, a neutral spine, and your chest and shoulders over your hands. Lift one leg up towards the ceiling, then lower it back down, and alternate sides to complete one repetition. This exercise helps strengthen your core and works on improving your glute muscles for a well-rounded workout.

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Body Saw Push up position

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Elevating the intensity of the body saw entails progressing into a push-up stance. While maintaining a neutral alignment of your spine and neck, a continuous engagement of your core, and a display of power in your chest and arms, you will actively propel your energy through the ground during the execution of this more demanding variation.

Bicycle crunches Abs

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Bicycle crunches provide a comprehensive core workout, effectively activating the transverse abdominis, rectus abdominis, and oblique muscles. It's crucial to emphasize drawing your navel deeply into your abdominal region, ensuring a strong engagement of your core. Keep in mind to avoid tugging on the back of your head, preventing any undue strain on your neck while extending your elbows towards your knees. When performing bicycle crunches, make certain to maintain this core-focused technique for optimal results.

Plank Into Lunge - full-body exercise

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The plank into lunge is a full-body exercise. Begin in a high plank position, then bring one knee up toward the elbow and plant the heel on the floor for stability. Drive up through the front leg, hinge at the hips to bring your torso into an upright position, hold for a few seconds, and then return to the plank position. Repeat the movement on the other side. This exercise engages multiple muscle groups and enhances strength, balance, and flexibility.

Sit outs - improve your agility and mobility

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Sit-outs are an exercise that starts in a high plank position with an engaged core for a stable base. You rotate your body to one side, lifting the inside hand up and bringing the outside foot through until you are fully extended, and then return to the high plank position before repeating the movement on the opposite side.

Slow climbers - build strength and lower body

★★★★★

Slow climbers are an effective lower body strength exercise. To perform them, start standing with your feet shoulder-width apart, then get into a squat position, keeping your body low. Begin to walk forward in this squat position for several steps and then walk backward to the starting position, maintaining tension in your leg muscles throughout.

Plank Leg Raises - target the glutes and core muscles

More like this:

Body Saw Push up position

Bicycle crunches Abs

Plank Into Lunge - full-body exercise

Sit outs - improve your agility and mobility

Slow climbers - build strength and lower body

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