Kneeling Hinge:

Engage your thighs and abs with this move.

How To Do It:

  • Begin kneeling with your legs about hip-width apart, your toes pointed behind you, and your arms extended out in front of your chest, palms facing down.
  • Brace your abs and maintain a straight line from your knees to your head.
  • Hinge back as far as possible.
  • Return to starting position.
  • Do 10 reps.

Camel Pose:

Stretch your:

  • Chest.
  • Thighs.
  • Hips.
  • Back.

How To Do It:

  • From the starting position of the kneeling hinge, press your hips forward, arch your back and reach your hands back toward your heels.
  • To make this move easier, tuck your toes under to bring your heels closer to your hands.
  • Hold for up to 30 seconds.

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Opposite Arm And Leg Reach:

Ready for this challenging move?

How To Do It:

  • Start on all fours, brace your abs, extend your right arm by your right ear and extend your left leg out behind your hip.
  • Your leg and arm should make a straight line through your torso.
  • Hold for one to five seconds.
  • Trying not to shift through your body, lower your arm and leg and switch sides.
  • Imagine trying to balance a cup of tea on your lower back during the entire exercise.
  • Do 20 alternating reps.

Balancing Quad Stretch:

Continue to work your core muscles and stretch your:

  • Quadriceps.
  • Hip flexors.
  • Chest.

How To Do It:

  • From all fours, extend your opposite arm and leg.
  • Bend your knee and try to grab hold of your foot with your opposite hand.
  • Pull your foot in toward your body and lift your leg as high as possible.
  • Hold for up to 30 seconds.
  • Repeat on the opposite side.

Knee Pull Plank:

Target your abs while engaging your entire body with this plank variation.

How To Do It:

  • Start in a full plank, with your feet together and your arms extended straight underneath your shoulders.
  • Bend your right knee in toward your chest, scooping your abs in toward your spine and allowing your back to round slightly.
  • Pulse your knee closer into your chest 10 times, drawing your abs in tighter as your knee pulls in.
  • Repeat on the opposite side.

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Pigeon Pose:

Open up tight hips and inner thighs with this final stretch.

How To Do It:

  • Transition from your last set of knee pull planks by lowering your lifted leg to floor, turning your knee out to the side and bringing your heel forward.
  • Slide your back leg down into the floor, pointing the foot behind you with the top of your foot resting on the floor.
  • Lower your upper body to the floor, bend your elbows and rest your head on your hands.
  • Keep your upper body lifted with your hands on the floor for less intensity.
  • Hold for up to 30 seconds.
  • Repeat on the opposite side.

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