1. Begin on all fours and engage your core by pulling your belly button in toward your spine. Shift your body weight forward as if preparing to do a push up. 

2. While keeping one foot planted on the floor, press the other leg upwards toward the sky, squeeze and hold before slowly returning to the start position.

NOTE: While kicking up push and lead with the heel of your foot. Keep your foot flexed and do not point your toe.

10-25 REPS EACH LEG, 3-5 SETS

MUSCLES WORKED INCLUDE: Gluteus Maximus, Gluteus Medius, Hips, Hamstrings, Arms, Shoulders, Chest and Core.

1. Begin on all fours and engage your core by pulling your belly button in toward your spine. Shift your body weight forward as if preparing to do a push up. 

2. While keeping one foot planted on the floor, extend the other leg straight back, squeeze and hold before slowly returning to the start position.

NOTE: While kicking up push and lead with the heel of your foot. Keep your foot flexed and do not point your toe.

10-25 REPS, 3-5 SETS

MUSCLES WORKED INCLUDE: Gluteus Maximus, Gluteus Minimus, Hips, Hamstrings, Arms, Shoulders, Chest and Core.

1. Begin on all fours and engage your core by pulling your belly button in toward your spine. Shift your body weight forward as if preparing to do a push up. 

2. While keeping one foot planted on the floor, raise your other heel with your toes pointed toward the floor, squeeze and hold before slowly returning to the start position.

NOTE: While raising your heel keep your toes pointed toward the floor.

10-25 REPS EACH LEG, 3-5 SETS

MUSCLES WORKED INCLUDE: Gluteus Medius, Gluteus Maximus, Hamstrings, Hips, Arms, Shoulders, Chest and Core.

1. Begin in the push up position, engage your core by pulling your belly button in toward your spine. 

2. Drive your knee toward your elbow on the same side of your body, squeeze your oblique muscles (side abs) and return to the start push up position. Continue with the left side to complete one full rep.

NOTE: Keep your body weight forward and your core engaged throughout the entire movement.

10-25 REPS, 3-5 SETS

MUSCLES WORKED INCLUDE: Obliques (Side Abs), Core, Arms, Shoulders and Chest.

1. Lie flat on the floor with your legs fully extended, engage your core by pulling your belly button in toward your spine, keeping your lower back firmly planted on the floor. 

2. With both hands cradling your neck, slightly tuck your chin, rise up and simultaneously bring your chest and legs together at mid body. Squeeze and hold before slowly returning to the start position.

NOTE: Focus on squeezing your abs and extending your quadriceps.

10-25 REPS, 3-5 SETS

MUSCLES WORKED INCLUDE: Upper Abs, Lower Abs, Core and Quadriceps.

1. Lie flat on the floor with your legs fully extended, engage your core by pulling your belly button in toward your spine, keeping your lower back firmly planted on the floor. 

2. With both hands cradling your neck, slightly tuck your chin, rise up and simultaneously bring your right elbow to your left knee at mid body. Squeeze and hold before slowly returning to the start position. Continue with the opposite elbow to knee to complete one full rep.

NOTE: Focus on squeezing your side abs while bringing your elbow to your knee.

10-25 REPS, 3-5 SETS

MUSCLES WORKED INCLUDE: Obliques (Side Abs), Transverse Abs (V-Cut), Upper Abs, Lower Abs, Core and Quadriceps.

1. Lie flat on the floor with your legs fully extended, engage your core by pulling your belly button in toward your spine. Rise up on your elbows and keep them tight by your sides. Flex your feet and lift your legs 5"-10" off the floor.

2. Keeping your legs straight, tighten your quadriceps and raise and lower each leg in a controlled scissor-like motion without touching the floor.

NOTES: Focus on your lower abs while keeping your legs straight and your feet flexed.

FLUTTER FOR 30 SECS, 3-5 SETS

MUSCLES WORKED INCLUDE: Lower Abs, Upper Abs, Quadriceps and Core.

1. Lie flat on the floor with your legs fully extended, engage your core by pulling your belly button in toward your spine. Rise up on your elbows and keep them tight by your sides. Flex your feet and lift them 5"-10" off the floor.

2. With your legs raised move them in and out in a controlled motion without touching the floor.

NOTES: Focus on squeezing your outer hips and inner thighs in a fluid motion.

10-25 REPS, 3-5 SETS

MUSCLES WORKED INCLUDE: Outer Hips, Inner Thighs, Quadriceps, Lower Abs, Upper Abs and Core.

1. Lie flat on the floor with your legs fully extended, engage your core by pulling your belly button in toward your spine. Rise up on your elbows and keep them tight by your sides. Flex your feet and lift your legs into a 90˚ angle.

2. Bring one knee to your chest, squeeze and hold before slowly pressing it forward while bringing the other knee to your chest in a controlled motion.

NOTES: While pushing out, lead with the heel of your foot. Keep your foot flexed and do not point your toes.

10-25 REPS, 3-5 SETS

MUSCLES WORKED INCLUDE: Gluteus Maximus, Gluteus Medius, Hips, Hamstrings, Arms, Shoulders, Chest and Core.

1. Lie flat on the floor with your legs fully extended, engage your core by pulling your belly button in toward your spine. Rise up on your elbows and keep them tight by your sides. 

2. Flex your feet, pull both knees toward your chest, then push outward in a controlled motion Squeeze and hold before slowly returning to the start position.

NOTE: Keep your core engaged with constant attention on both quadriceps.

10-25 REPS, 3-5 SETS

MUSCLES WORKED INCLUDE: Quadriceps, Lower Abs, Upper Abs and Core.

1. Lie flat on the floor with your legs fully extended, engage your core by pulling your belly button in toward your spine. Bend your knees to a comfortable position keeping your feet flat on the floor. Rise up on your elbows and keep them tight by your sides. 

2. With your foot flexed, fully extend one leg toward the sky, squeeze and hold before slowly returning to the start position in a controlled motion. Continue with the other leg to compete one full rep.

NOTE: Focus on squeezing each quadricep at the top of the extension. 

10-25 REPS, 3-5 SETS

MUSCLES WORKED INCLUDE: Quadriceps, Hamstrings and Core.

1. Lie flat on the floor with your legs fully extended, engage your core by pulling your belly button in toward your spine. Rise up on your elbows and keep them tight by your sides. Bend your knees to a comfortable position keeping your feet flat on the floor.

2. Flex your feet and bring one knee to your chest and in a circular motion bring the other knee to your chest in one continuous movement.

NOTE: The motion of this exercise emulates riding a bicycle.

BICYCLE FOR 30 SECS, 3-5 SETS

MUSCLES WORKED INCLUDE: Lower Abs, Upper Abs and Quadriceps.