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    You Can Do This Arms & Abs Bodyweight Workout Anywhere

    Whether you’re pressed for space or can’t find weights at the gym, this abs and arms bodyweight workout does the job and then some. Created by trainer and instructor Kirsten Johnson, these moves sculpt long, lean muscles. “This workout is designed as a compound bodyweight workout,” says Johnson. “Each move incorporates multiple muscle groups and therefore aims to create long, lean muscle throughout the body while targeting and firing up both arms and abs.”

    The Abs & Arms Bodyweight Workout

    To get started, set your timer for 30 seconds and work for that time, doing each circuit twice before moving on to the next circuit. Rest for 30 seconds between moves, then move on.

    Circuit One

    Pushup to high plank twist

    Start in a push-up position on your knees and lower down into a push-up. Now, raise yourself up into a high plank position and rotate one arm to stretch upwards. Bring it back down and rotate the other arm upward to twist. That’s one rep. Keep it going for 30 seconds, then move on to the next move.

    Tricep dip alternating march

    Get into a reverse bridge position, with your hands and feet on the floor. Dip your triceps down, then extend upwards. Gently lift one leg off the floor and perform a marching motion. Repeat with the other leg. That’s one rep; keep going for 30 seconds.

    Single leg jackknife

    Start lying down, with your left knee bent and the right straight down. Extend your left arm backwards, hands pointing behind you. Pike up and raise your right leg and left arm at the same time to touch. That’s one rep. Keep going for 30 seconds, then repeat on the other side.

    Double-pulse scissors, on your back

    Start lying down with both legs outstretched. Keep your core engaged and your arms at your sides for stability. Raise one leg up and the other only slightly off the floor. Pulse for two beats, then switch legs. Keep it going for 30 seconds.

    Circuit Two

    Small lateral circles

    Get onto your knees with your weight evenly distributed. Stretch out your arms on either side. Make small circles with your arms for 30 seconds. Fair warning: this one is going to burn.

    Scapula contraction

    Get on your knees with your weight evenly distributed. Stretch out your arms on either side. Now bend them into a 90º angle and contract your scapula, pretending there’s a bar between them that you’re trying to squeeze. Release back to outstretched arms. That’s one rep.

    Side plank hip dip – knee to elbow

    Start in a side plank position with your legs stacked on top of one another and weight distributed evenly throughout. Balance on your forearm. Now dip gently down and dip back up. Pick one leg up and contract your knee to touch your elbow. That’s one rep.

    Sprinter situps  – alternating

    Start lying on your back with your arms outstretched in front of you. Contract your abs and lift one knee toward you, lifting your torso as you do so. Repeat on the other side. That’s one rep.

    Circuit Three

    Double-leg jack knives on arms

    Start lying on your back, legs outstretched in front of you. Now, hoist yourself up with your arms until they’re perpendicular to the floor. Jack your legs into your chest, contracting your abdominals as you do. Relax and stretch your legs back out. That’s one rep.

    High plank – alternating knee to chest & shoulder

    Get into a high plank position, weight evenly distributed. Lift one leg to tap the inside of your elbow, then rotate your leg outwards to tap the outside of your shoulder. Return to start. That’s one rep. Alternate your legs as you go.

    Single-leg ab bikes

    Come into a lying down position, back on the floor. Keep your hands under your head to protect your neck and keep your knees bent at 90º. Now stretch out your right leg and bring it into your chest, twisting your left side to touch your knee. That’s one re. Repeat on the other side, alternating.

    Plank pike up – knee to chest – commando

    Start in a plank position with your weight balanced on your arms. Pike up your abs and bring one leg into a crunch. Return your leg to start and bring your alternating leg into crunch. Now lower one arm down onto your forearm, then the other. Raise both arms up so you’re back in high plank. That’s one rep; keep going for 30 seconds.

    Watch as Kirsten performs the moves below:

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    8 Easy Core Yoga Poses That’ll Fire Up Your Abs

    Amy Dixon, an exercise physiologist and group fitness manager, has created this workout that builds muscle, improves flexibility, and melts away stress. Big bonus: these core yoga poses will fire up your abs.

    These moves roll yoga and strength into one neat package. They’re so effective because each exercise calls on your entire core and requires balance (thanks to the yoga moves), so your whole body, not just the targeted muscle, works through its full range of motion. Tackle the moves two non-consecutive days a week and you’ll notice sleeker definition – and a calmer mindset – within four weeks.

    Lateral Bend And Reach

    This core yoga pose works the core, shoulders, hamstrings and inner thighs.

    Grab a pair of dumbbells and stand with your feet about 1.2 metres apart. Turn your left foot out 90 degrees. Raise your right arm straight up above your shoulder, palm facing in (A). Brace your abs and bend to the left, lowering the left dumbbell to your left ankle (B). Rise back up, keeping your right arm overhead. Do 12 to 15 reps, then repeat on the other side. Do three sets, resting for up to 30 seconds between sets.

    READ MORE: These Pilates-Fusion Moves Strengthen, Lengthen And Tone

    Dog Press

    This core yoga pose works the core, shoulders, pecs, lats, back and hamstrings.

    Stand a bit behind a Bosu. Bend into down­ward dog, placing your palms about 12 centimetres apart on the dome and lifting your hips towards the ceiling (A). Place your right hand a metre in front of the Bosu and place your right knee on it. Follow with your left hand and left knee (B). Do a push-up (C). Step back into downward dog. That’s one rep. Do two sets of 8 to 10, resting for 30 seconds between sets.

    Rock The Boat

    Works entire core.

    Draw your knees towards your chest, lift your head and grab your legs below the knees (A). Rock up and balance on your glutes (B). Keeping your back long and chest lifted, straighten your legs and extend your arms (C). Hold for three seconds, then tuck in and roll back to start. That’s one rep. Do three sets of 12 to 15 reps, resting for up to 30 seconds between sets.

    READ MORE: Feel Strong And Powerful With This Explosive 15-Minute Workout

    Dive & Roll

    Works back and glutes.

    Place a weighted bar half a metre in front of a Bosu. Lie face down with your hips and belly on the Bosu, feet hip-width apart on the floor. Place your palms on the bar and lift your legs as high as possible (A). Slowly roll the bar towards the Bosu as you lower your legs towards the floor (B). Roll back to start. That’s one rep. Do three sets of 12 to 15 reps, resting for up to 30 seconds between sets.

    Trainer TipKeep your neck in line with your spine throughout the move.

    Crescent Lunge and Row

    Works back, glutes, hamstrings and quads.

    Grab a three-to-five kilogram dumbbell in your right hand and stand with your feet together, arms at your sides. Lunge forwards with your left leg until your left knee is bent at 90 degrees. Lower your torso as close as possible to your left knee, as you raise your left arm out to the side to shoulder height, palm down. Allow the dumbbell to hang naturally (A). Row the dumbbell straight up until your right elbow passes your torso (B). That’s one rep. Continue rowing, without standing up, for 12 to 15 reps. Return to start and repeat on the other side. That’s one set. Do three sets, resting for up to 30 seconds between sets.

    Trainer TipKeep your rowing arm close to your side.

    READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan

    Tricep Warrior

    Works core, triceps, glutes, hamstrings and quads.

    Grab a pair of two-to-four kilogram dumbbells and stand with your feet together, arms at your sides. Rest your right toe on the floor about half a metre behind you (A). Bend forwards from the hips and raise your right leg until your body forms a T. Bend your elbows to bring the dumbbells directly under your shoulders, palms facing in (B). Keeping your upper arms still, extend the dumbbells straight back (C). Curl them back to your shoulders. That’s one rep. Do 15 to 20 without lowering your leg. Rest for 30 seconds, then repeat on the other side.

    Bicep Warrior

    Works shoulders, biceps, glutes, hamstrings, and inner and outer thighs.

    Grab a pair of two-to-four kilogram dumbbells and stand with your feet about a metre apart. Turn your left foot out 90 degrees and, hips and shoulders facing forward, bend your left knee at 90 degrees. Extend your arms to shoulder height (A). With your upper arms parallel to the floor, do a bicep curl, bringing the dumbbells to your shoulders (B). Slowly re-extend your arms. Do 15 to 20 reps; rest for 30 seconds and repeat on the other side. More

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    4 Postpartum Exercises That’ll Give You A Tighter Core

    Hey mama! Congratulations on your new baby and we’re sure you can’t wait to get back into action to start working out. Don’t forget, we all heal at a different pace, but a good indication of how well you’re healing would be to get the ‘all clear’ from your doctor when you go for your six weeks check-up. Before then, walking and light exercise is great. Grab the stroller, the baba, and get some fresh air.
    Fitness instructor, mother of three, and former Women’s Health Next Fitness Star Finalist, Phia-Lee Rabie shares her top four core recovery exercises, that will tighten the corset and slim your waistline, after childbirth.
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    Postpartum Exercises
    1/ The Vacum
    Perform these postpartum exercises standing, sitting or lying down.

    Take a deep breath in and on the exhale, draw the belly button in and up towards your spine squeeze out all the air.
    Hold your breath forming a vacuum when you can’t hold your breath any more breath slowly keeping your belly button drawn.
    Perform this hold as long as you can or do a 30-second hold for 5 sets.

    READ MORE: How Yoga Helped This Woman Cope With Her Pregnancy
    2/ Vacuum Twist
    Perform these postpartum exercises while standing.

    Do the vacuum hold (drawn in holding your breath) and add an upper-body twist with hands behind your head.
    Keep the movement smooth with 10 reps and work up to 20 reps for 5 sets.

    3/ Heal Taps
    Performed lying down with knees bent.

    Place your hands under your bottom for extra support.
    Draw the belly button in and keep your upper body on the floor.
    Curl up the lower body knees towards your chest.
    Rollback down and tap the heels on the floor that’s one rep. Start with 30sec 4 to 5 sets.

    READ MORE: 6 Weight Loss Strategies That’ll Get You Closer To Your #BodyGoals
    4/Leg Slides
    Performed lying down, with knees bent and feet flat.

    Draw the belly button in and slowly slide the one leg down the floor to straighten it out, then slide it back.
    Take a deep breath, draw in the belly button, and repeat on the other side.
    Do 4 to 5 sets per side. Increase your reps as you get stronger.

    READ MORE: 11 Best Workout Tights To Give You All The Gym Inspo
    Postpartum exercises: a word from the expert
    Gynaecologist and Laparoscopic Surgeon, Dr Natalia Novikova, says postpartum exercises are very important for maintaining general health and mental wellbeing. “There are different ways of getting back to exercise. It’s possible to return to physical exercise within a few weeks of giving birth if you had a vaginal birth and within four weeks after Caesarean section,” she says.
    Dr Novikova advises, if you suffer from medical illnesses or have had complications with your pregnancy,  it’s advisable to consult your treating doctor regarding the return to physical activity. “Listen to your body, don’t overstretch —  stop if you are sore. I suggest finding time every day for at least 30 minutes workout,” she says.
    Tiredness and lack of sleep make it very hard to get into any exercise routine, but once you start exercising your energy levels will improve and you will be happier so it’s certainly worth trying to fit it in. Any exercises will work well — lunges, squats, sit-ups, push-ups, yoga, core exercises, spinning, swimming. More

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    This Cardio Abs Workout Takes Only 20 Minutes But Works All Your Major Muscles

    If strengthening and sculpting your core is what you’re after, you’ve come to the right place. This cardio abs workout works all over, strengthening your torso so you have a healthier skeleton, too. Feel free to add it to your regular fitness routine or up the ante and complete the entire four-week workout plan (you read that right!) for an even more hardcore sweat test.
    20-Minute Cardio Abs Workout
    Time: 20 minutes
    Equipment: mat
    Good for: abs
    Instructions: Complete the prescribed number of sets and reps for each move, resting for one minute in between sets, then immediately continue to the next exercise.
    Move 1: Scapulla Pushup

    How to: Start on all fours. Spread shoulder blades wide across back like you’re trying to imprint a bra line on the ceiling, and then squeeze shoulder blades together as you lower chest toward mat without bending your arms. That’s one rep. Complete the number of reps designated below and then move on to the next exercise.
    Week 1: 4 sets of 8 repsWeek 2: 4 sets of 12 repsWeek 3: 5 sets of 8 repsWeek 4: 5 sets of 12 rep
    READ MORE: This Weighted Abs Workout Will Sculpt Your Stomach Like No Other
    Move 2: Plank Jacks

    How to: Start in a plank position. Hop feet out slightly wider than shoulders, then hop them back together. Keep hips level. That’s one rep. Complete the number of reps designated below and then move on to the next exercise.
    Week 1: 4 sets of 30 secondsWeek 2: 4 sets of 45 secondsWeek 3: 5 sets of 30 secondsWeek 4: 5 sets of 45 second
    Move 3: Kneeling Pushup to Bird Dog

    How to: Begin in a knee plank, tail bone tucked under, index fingers pointing straight forward, and fingers spread wide. Lower down, pulling shoulders away from ears, elbows slightly in toward the ribs. Press up quickly, this time lifting knees off the ground as you do and reaching left arm forward to shoulder height and right leg back to hip height. Lower back to knee plank. That’s one rep. Alternate which arm/leg you lift after each pushup until you’ve completed the designated number of reps below then move on to the next exercise.
    Week 1: 4 sets of 8 repsWeek 2: 4 sets of 12 repsWeek 3: 5 sets of 8 repsWeek 4: 5 sets of 12 reps
    READ MORE: Tone Your Arms And Abs At The Same Time With This 15-Minute Workout
    Move 4: Stretch Jump to Plank

    How to: Start standing in the middle of your mat with feet together and hands at sides. Swing hands overhead and take a tiny hop straight up off the mat. Land and immediately bend knees, folding forward to place hands on floor. Jump legs back to land in plank position. Quickly hop feet forward again to meet hands. Stand and swing arms back overhead to take another tiny hop straight up off mat. That’s one rep. Complete the number of reps designated below and then move on to the next exercise.
    Week 1: 4 sets of 12 repsWeek 2: 4 sets of 15 repsWeek 3: 5 sets of 12 repsWeek 4: 5 sets of 15 rep
    Move 5: Side Plank With Elbow Twist

    How to: Start in a side plank with feet flexed, left foot stacked on top of right, upper body propped on right forearm, elbow underneath shoulder, and left hand behind head. Rotate at waist to bring left elbow down to touch mat. Keep hips high and lower body stable. Return to start. That’s one rep. Do as many reps as possible for the time allotted below and then alternate sides for each set.
    Week 1: 4 sets of 30 secondsWeek 2: 4 sets of 45 secondsWeek 3: 5 sets of 30 secondsWeek 4: 5 sets of 45 second
    This article was originally published on www.womenshealthmag.com  More

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    4 Core Moves That’ll Create A Stronger Body All Over

    The body part you can’t stomach? Well, your stomach, according to our poll (31% of you cited your tum as needing the most attention). In the WhyFive SA Body Image Report, just 14% of respondents reported being happy with their tummies and 45% – nearly two-thirds of whom were black women – said they would consider a tummy tuck.
    Tighten your waistline without surgery with these 4 core moves from trainer David Kirsch. While you can’t spot-train a slimmer waistline (this happens with creating a caloric deficit and overall exercise), you can and should incorporate abdominal training into your routine, since your core spans your front, back and butt. Training these important muscles help create a leaner, healthier posture, can prevent injury and creates a healthier body overall.
    Try these 4 core moves in a circuit, doing three sets, or tack them to the end of your workout for strong results.
    1. Stability-Ball Jackknife
    Position your hands shoulder-width apart on the floor and place your shins on a stability ball. Your body should form a straight line from head to heels. Keeping your back flat, slowly bend your knees towards your chest. Pause, then return to start. That’s one rep. Do 15 to 20.
    READ MORE: Sculpt Your Body With This 15-Minute HIIT Workout
    2. Stability-Ball Hands-Offs
    Grab a light dumbbell in your right hand and position your shoulders on a stability ball, feet flat on the floor. Form a straight line from knees to shoulders and lift the weight above your right shoulder (A). Raise your shoulders, bring the weight to your left thigh, and grab it with your left hand (B). Reverse the move to return to start. Do 15 to 20 reps on each side.
    READ MORE: Boxing Inspired Workout: 8 Moves That Will Help You Get a Knockout Body RN!
    3. Reverse Oblique Crunch
    Lie on the floor with your arms at your sides, palms down, legs raised and knees slightly bent (A). Lift your hips and twist them slightly to the right (B). Return to start. That’s one rep. Repeat on the left side; continue alternating for 15 to 20 reps.
    READ MORE: Just These Two Workouts Make A Killer Six-Week Workout Routine
    4. Side Plank With Rear Fly
    Grab a dumbbell with your right hand and prop yourself up on your left forearm so your body is in a straight line. Hold the weight out in front of you at shoulder level (A). Slowly raise the weight towards the ceiling, arm straight, pulling your shoulder blades together (B). Return to start. That’s one rep. Do 15 to 20, then switch sides and repeat. More

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    19 Slider Exercises That Will Make Your Abs And Glutes WORK

    Slider exercises are a killer. The discs, also known as gliders, can be replaced with any household object, like a towel or paper plate. What’s key is that you use a smooth surface.
    Sliders are what’s called an “instability surface,” which “forces you to engage your muscles the entire time” to do the move correctly, says Janeil Mason, head trainer at Brrrn in New York, who also has a Masters in exercise physiology. Whether you’re doing the concentric or eccentric part of an exercise (flexing vs releasing), you’re always working. And slider exercises especially work your core and glute muscles during every move, but you can expect to tone your arms and legs, depending on which limb is making contact with the discs. “It’s challenging for everyone—even an elite athlete,” says Mason.
    Another benefit: They’re super-convenient. You can carry them around with you, and use them anywhere—all you need is a floor. “Sliders are also a great way to up the intensity of a bodyweight workout, without adding weights,” says Mason. And, last but not least, they’re cost-effective (you can score a set for less than R100 from MRP Sport.)
    Try out some of Mason’s favourite slider exercises below.
    Time: 10 minutes
    Equipment: Sliders
    Good for: Total body
    Instructions: Choose five moves below. For each move, complete 50 seconds, followed by 10 seconds of rest. Repeat the entire five-move circuit twice.
    Slider Exercises #1: Alternating Leg Curl

    How to: Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling, with your feet placed on sliders. From this position, slide your right leg out until it’s nearly straight, then return to start. Repeat with your left leg. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
    READ MORE: 11 Lat Exercises That Will Totally Sculpt Your Back
    2 Bear Shoulder Tap With Tuck

    How to: Start in tabletop position, with sliders under your feet. Your wrists should be under your shoulders and your neck aligned with your spine, then raise your hips slightly to lift your knees off the floor, with your toes tucked. Keeping your core tight and hips level, lift your left hand up to touch your right shoulder. Return to start. Then repeat on the right side. While bracing your core, extend your legs behind you, until your body forms a straight line from head to feet. Return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
    3 Burpee

    How to: Stand with feet hip-width apart, with sliders under your feet. Drop your body down into a low squat position, with your hands touching the ground. Then slide your feet back, landing in the pushup position. Lower into a pushup, then press back up. Now, repeat the motion backwards: Jump your feet forward to the outside of your hands so you’re in a low squat position, then stand back up. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
    4 Cross-Body Mountain Climber

    How to: Get into a pushup position with your arms straight and your body in a straight line from your head to your ankles. Bring your right knee toward the left side of your chest. Return to the starting position and repeat with your left leg. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
    READ MORE: Here’s Exactly How To Start Working Out Again, After A Winter Hibernating
    5 Curtsy Lunge

    How to: Stand with your feet hip-width apart, with sliders under your feet. Slide back with your right leg, crossing it behind your left. Bend your knees and lower your hips until your left thigh is nearly parallel to the floor. Keep your torso upright and your hips and shoulders as square as possible. Keeping your feet in the same position, raise to stand. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
    6 Knee Tuck To Pike

    How to: Get into a plank position, with your shoulders stacked over your wrists, and sliders underneath your feet. Squeezing your core, bend your knees as you slide your feet forward until your thighs hit your chest. Return to start. Then, keeping your knees straight, bring your feet toward your arms, ending in a pike position. Return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
    READ MORE: The 10-Minute Abs Workout That Will Totally Transform Your Abs
    7 Knee Tuck To Pushup

    How to: Get into a plank position, with your shoulders stacked over your wrists, and sliders underneath your feet. Squeezing your core, bend your knees as you slide your feet forward until your thighs hit your chest. Return to start. Complete a pushup, then return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
    8 Lateral Lunge

    How to: Stand with your feet hip-width apart, hands on your hips, with sliders under your feet. Slide to the side with your right leg, then push your hips back, bend your right knee, and lower your body until your right knee is bent nearly 90 degrees. Return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
    9 Lateral Lunge With Pulse

    How to: Stand with your feet hip-width apart, with sliders under your feet. Slide to the side with your right leg, then push your hips back, bend your right knee, and lower your body until your right knee is bent nearly 90 degrees. Lift up an inch, then lower back down. Return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
    READ MORE: ‘Hold’ These Moves For An Isometric Workout That’ll Torch Kilojoules
    10 Lying Leg Curl

    How to: Lie flat on your back, with your arms at your sides, and heels on top of sliders. Engage your hamstrings, bend your knees, and bring your feet toward your butt. Slowly return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
    11 Plank Jack

    How to: Start in a plank position, with your shoulders stacked above wrists, and sliders under your toes. Slide your feet out to the sides, making sure your upper body doesn’t move. Return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
    READ MORE: The 11 Best Lower Abs Exercises To Add To Your Routine ASAP
    12 Plank Up-Down

    How to: Get in a plank position, with your shoulders stacked over wrists, and feet placed on sliders. Lower one elbow down to the ground, followed by the other. Then, press your right arm into the ground, followed by your left, to lift your body back to a high plank position. Be sure to keep your torso as still as possible the whole time. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
    13 Pushup With Plank Jack

    How to: Start in a plank position, with your shoulders stacked above wrists, and sliders under your toes. Slide your feet out to the sides, and lower your body down into a pushup at the same time. Push back to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
    14 Bear Crawl Tuck

    How to: Start in tabletop position, with sliders under your feet. Your wrists should be under your shoulders and your neck aligned with your spine, then raise your hips slightly to lift your knees off the floor, with your toes tucked. Keeping your core tight and hips level, reach your right hand out, followed by your left until you’re in a full plank position. Then, bend your legs and slide your feet forward, until your knees nearly touch your chest. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
    15 Sliding Pushup

    How to: Place your hands about shoulder-width apart on the floor, with sliders underneath. Then extend your legs behind you, so your body should form a straight line from head to heels. Keeping your core tight, slide your hands to the side, and immediately lower your body toward the floor. Press back to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
    16 Lateral Lunge

    How to: Stand with your feet hip-width apart, with sliders under your feet. Slide to the side with your right leg, as you push your hips back, bend your right knee, and lower your body until your right knee is bent nearly 90 degrees. Keeping your knee bent, slide your right leg back to meet your left. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
    17 Reverse Lunge

    How to: Stand with your feet hip-width apart, with sliders under your feet. Slide back with your right leg and lower until your left knee is bent 90 degrees. Keeping your left knee bent, bring your right leg to meet it. Slide back, until your knees are 90-degree angles. Push through your left foot to stand. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
    18 Twisted Lunge With Tuck

    How to: Get into a lunge position, with sliders under your feet. Then, press your right hand into the ground next to your leg, and twist your body open to the left, with your left hand in the air. Maintaining this position, bring your right leg in to meet the left, then return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
    19 Reverse Lunge With Twist

    How to: Stand with your feet hip-width apart, with sliders under your feet, and hands behind your head. Slide back with your right leg and lower until your left knee is bent 90 degrees. Keeping your hands behind your head, twist your body to the left. Return to centre, then push through your left foot to return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
    This article was originally published on www.womenshealthmag.com  More