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Keep Your Legs Raised For At Least 10 Minutes Every Day – Visible Results After A Couple Of Days

This exercise may seem unusual, but don’t even think that it is not effective or it is weird to do, because this exercise will improve your overall health the most.

This exercise is more of a therapy than an exercise. It is like some of the yoga exercises, it binds your spirit and body and it is very useful for your circulation. It is good to try something new. This exercise will not make your body look better or make your legs thinner, but it will help you improve your physical and emotional state, which is highly important for your overall health.

5 Benefits from this exercise:

It relieve from the syndrome of tired legs, lowers the swelling of the legs, improves your digestion, relaxes your nerve system and brings peace to your mind. You only need 10 minutes to preform the exercise and a peaceful and quiet place.

You need to be at a quiet place, leave your cellphone, leave the messages, just spend some time for yourself, because that is the only way this exercise will be effective. If you are texting or talking on the phone, you will not be able to achieve those benefits. Lay down on your back, your butt should be 10-15 cm away from the wall.

Your knees should be slightly bent, and if you are in the right position and angle with your back and knees, than your butt well be perfectly away from the wall, just like it should be. Then keep your legs flat and place the whole foot on the wall, straighten your knees and release.

Put a pillow behind your neck or behind your back. Make sure you are really comfortable in that position, then close your eyes and just breathe. Place one hand on your chest and the other one on your tummy. Be aware of your breathing, inhale for 2 seconds and exhale for 4 seconds. Keep that body position for about 10 minutes with your eyes closed, just breathe and relax.

Even though that we are not aware, this exercise takes us to a meditation state. You can feel after a while, your mind and body working in harmony and are peaceful. You will notice the benefits after a few days of preforming the exercise.

So, don’t wait, don’t think the exercise is weird simply try it. It is not hard to preform and it does not require a lot of time and effort.

Best Exercises That Will Help You Burn Fat And Prepare You For The Summer: All You Need Is A Chair And 10 Minutes!

If you want to show you nice and worked out body on the beach, you don’t need to spend a lot of money on diets, fitness centers or creams that will make you lose weight. You only need 10 minutes of your time every day and a chair!

Rotation Exercise

Stand behind the chair, place your hands on the chair, and go a few steps backwards, then bend and make sure your upper body is parallel to the floor, while keeping your feet together and knees straight.

Then slowly rotate to the left and lift your head above the left hand.

Do 20 reps of the exercise on each side.

Floor Rotation Exercise

Lay down in front of the chair, and put your legs up on the chair, put your hands behind your head.

Then push through your abdominal muscles and try to touch your left knee with your right elbow. Then the other knee with the opposite elbow as well.

Do 20 reps on both sides.

Leg Lifting Exercise

Sit on the end of the chair and hold the chair on its sides, then go a little bit in front of the chair, just like you are sitting on it but the chair is behind you and you are holding yourself on your hands.

Then lift one of your legs in the air, in order to make it parallel to the ground, while the other one is still on the floor.

Do 20 reps with each leg.

Chair Plank Exercise

Try to place your body in a position like you want to do a push up, but you are holding yourself on the chair, just like in the picture.

Make sure that you keep your back straight all the time. Hold that body posture for half a minute or one minute, and increase gradually every day.

Triceps Exercise

Go in the position just as in the leg lifting exercise above, but this time you will slowly lower your body to the ground, and then push through your hands to lift yourself back up.

Do 20 reps of the exercise.

10 Exercises That Will Get Rid of Hip Dips

Right below your hip bones, on the side of your body are the inward depression, nown as hips dips. Many people refer to them as violin hips too. The outer edges of the hip bones should follow a curve that looks like they were drawn with a protractor, but instead they are looking like they have indentations. These indentations can be barely and slight noticeable, or they can be prominent. They are completely normal, and they are a part of our body’s structure.

What exactly causes hip dips?

The hips dips are developed when our skin is attached or tethered to a deeper part of our thigh bone, that is known as trochanter. In some people these indentations can be more noticeable than in others. This depends on your muscle and fat distribution in your body structure. The hips dips will be less or more prominent, depending on how wide your hips are, and of course the shape of the pelvis, also the body fat’s distribution plays a role. In order to decrease their appearance, you can preform some exercises, which will help you lose some fat and build muscle at the same time.

While preforming the exercises, it is good to have a mirror in order to look at yourself and make sure you preform the exercises correctly.

Do 1-2 sets on daily basis, and increase gradually day by day. You can also preform different exercises on different days, but make sure that you preform them at least 20 minutes a day, and make sure you preform them 4-6 times a week.

With these exercises you will be able to strengthen and tone your muscles:

  • Buttocks
  • Abdominals
  • Thighs
  • Hips

Note: Make sure you are preforming the exercises correctly, engage every muscle and keep your weigh distributed evenly on both sides!

1. Side Hip Openers

With this exercise you will be able to tone and tighten your side buttocks, hips and outer thighs.

Go down on all fours, standing on your knees and hands. Then keep your back straight while facing forward. Inhale deeply while raising one of your knees to the side, while holding the other one on the ground. Then slowly exhale and bring your knee to the starting position, that is one rep. Do at least 12 reps with each knee.

2. Standing Kickback Lunges

With this exercise you will improve your stability and balance, as well as tighten your buttocks and thighs.

Stand tall with your feet, shoulder width apart. Put your hands in front of you like you are praying and hold them together. Then bring one leg back, and kneel on the back knee. Once you are in that position, push yourself up, and kick with the back knee towards your chest. Then go back in the same position, that is one rep. Do at least 12 reps with both legs.

3. Standing Side Leg Lifts

As you may guess, with this exercise you are targeting your butt and hip muscles, and stretching your inner thighs. Don’t rush this exercise, just make sure to preform it correctly.

Stand next to a wall, hold yourself with one hand in order to balance yourself easier and lift one leg to the side as much as possible. Then bring it back to the starting position. Do at least 12 reps with each leg.

4. Squats

The squats are the perfect exercise to tone your butt, hips and thighs. To make it more effective you can even hold dumbbells in your hands.

Stand tall with your feet, shoulder-width apart. Then go down like you want to sit on a bench, but keep your back straight. When you’ve reached the lowest point, push through your leg muscles and bring yourself up in the starting position. Do at least 12 repetitions.

5. Standing Side-to-Side Squats

With this type of squats you can easily workout your side muscles of your hips, butt and legs. Don’t rush the exercise, take your time, just preform it correctly.

Stand tall, bring your feet close and face forward. Then reach with your right leg to the side and go down in a squat position. Then push up to the right side and bring your left leg as well. Then to the same thing with the different leg. Do at least 12 repetitions.

6. Side Lunges

With this exercise, you will target every leg muscle there is, and you will tone your butt and hip muscles. Make sure both of your feet are facing forward.

Stand tall with your feet a little bit further than shoulder-width apart. Root your left foot, and go down on the left side by bending the left knee, while keeping the other leg completely straight. Then push to bring yourself up. That is one rep, and make sure you do at least 12 on each side.

7. Side Curtsy Lunges

This pose is toning your side buttocks and thighs. Make sure to keep your back straight and your front toe facing forward all the time.

Stand tall with your feet together, then bring your left leg behind the right one and go down in a crusty lunge position. Then push back and do it with the other leg. Do at least 15 reps with each leg.

8. Glute Bridges

This exercise will also tone your thighs and buttocks. Also it will engage your abdominal muscles.

Lay down on the ground on your back, put your hands on the sides and bend your knees. Then put your feet a little bit wider than your hips and push your butt off the ground, you should form a straight line from your back to your knees. Then bring yourself down to the ground. That is one rep, and make sure you do at least 15. And when you do the last rep, hold that upper pose for 10 seconds.

9. Leg Kickbacks

With this exercise you will be able to engage your core and lift your butt too. Preform the exercise slowly in order to do it correctly.

Go down on all fours, hold yourself on your knees and your hands. Make sure your hands are aligned with your shoulders, and your back is straight. Than kick back with one of your legs, and form a straight line from your head to the toes of that foot. Then go back down and kick back again. Make sure you do at least 15 repetitions with each leg.

10. Lying Down Side Leg Raises

With this exercise you will be able to target your butt and outer thighs. To preform the movement correctly, make sure you use your butt and hip muscles together.

Lay down on the ground on your side, hold your head with your hand, by placing your elbow on the ground. Your body should form a straight line, so keep your legs stretched and straight. Then slowly lift your top leg as much as possible, then lower it down but don’t touch the other leg, bring it up again. Do at least 20 repetitions with each leg.

Source: female-fit-body.com

20 Minute Workout to Tighten and Tone Lower-Body

Many girls desire beautiful and slender legs, the time of the exhausted models are simply in the past, these days girls desire for elastic, tightened and beautiful silhouettes. And in this article we will show you how to pump your feet as much as possible, without even visiting the gym.

On the appropriate muscle groups, it is possible to make your legs look attractive with the most simple and easiest exercises. And in this article we will show you these popular exercises, but know this, in order to shape your leg muscles and develop them, gluteal muscles will be involved too.

You surely have heard of some of these exercises, so check them out and try to preform them correctly. Don’t get lazy, and you will achieve your goals.

Make sure before you preform these exercises, that you do a 10 minute cardio, and after the exercises stretch your muscles for 5 more minutes, if you are preforming the exercises early in the morning. And about the exercises, it is all about frequency, not time. The improvements of the exercises will be visible within 2 weeks of preforming, and you will be amazed by them!

8 Exercises for a Six Pack

1. Lunges

Stand straight, place your feet shoulder-width apart and tighten your core. Then bring your hands together, in order to have better balance. Step forward with your right foot, and keep the other one in place, then bend the knee of the foot in front and go down, until you touch the ground with the other knee, hold that position for a second and go in the starting position. Do this with the other leg as well.

2. Plié squat 

Stand tall with your back straight and your core tightened. Make sure your feet are placed further than shoulder width- apart and your toes should be facing towards the outside, but diagonally. Hold a dumbbell in each hand and bend your knees, while you are going with your hips backwards. The knees should follow the diagonal line of your toes. Once your thighs become parallel to the ground, hold that position for a second and go back up. That is one rep, make sure you do as many as you can, and to do them correctly.

3. Glute Kickbacks

Go down on the ground on all fours, support yourself on your knees and hands. Then push one leg backwards, make sure your back is straight and kick your leg as high as possible. Then gently return it to the ground, but don’t touch the ground with your knee, and continue this cycle.

4. Star Jumps

Stand straight, feet together, arms relaxed to the sides. Then keep your back straight, and jump in the air while spreading your legs and raising your arms above your head, just like a star. When you are in the “star” position, jump again and bring your legs and arms to the starting position. That is one rep, and do as many as you can, but do the exercise correctly.

5. Clams

Lay down on the ground, on your side, and support your head by bending the elbow and holding your head with your hand. The other hands should be across your body. Then bend your knees in order to form a 90 degree angle, then raise the top knee and keep your feet together at the same time. Then slowly lower it to the ground and go back in the starting position.

6. Dumbbell Step-Ups

Use a bench or a chair that is in front of you, grab a dumbbell in each hand and face the bench or the chair. Stand straight and put one leg on the bench or the chair, push through your core and leg muscles, and lift yourself up on the chair or the bench with both legs. Then go back on the ground, that is one rep, you can switch legs of course.

7. Squats

Stand tall, back straight and feet at shoulder width-apart. Brace your abdominal muscles and keep your chest up. Extend your arms in front of you, and make sure they are straight. Then go down by bending your knees, and keeping your back straight, also fix your feet to the ground and don’t move them. Just like you want to sit on a chair. When the thighs are parallel to the floor, push and bring yourself in the starting position.

8. Bird-Dog

Go down on all fours, supporting yourself with your knees and hands. Also make sure your hands are aligned with your shoulders, keep your back straight. Then extend one of your arms in front of you, while extending the opposite leg backwards, and try to form a completely flat line from your hand to your toes. Make sure your hips are parallel to the ground, hold that body posture for a second and go back in the starting position.

Source: female-fit-body.com

5 Ways to Sculpt Lean Thighs From the Floor

You don’t know how easy it is to have a lower half that everybody will desire for. Give these lazy exercises a try, they will tighten your thighs, and they only take a couple of minutes of your time. From each exercise, you should make about 10-15 repetitions, do them in the same order as they are listed below, and then you can switch sides and do it with the other leg as well. Preforming these exercises 4 times on weekly basis, you will achieve the desired lower half.

1. Basic Leg Lifts

Lay down on your left side, stretch your legs and flex your feet, then bend your left elbow so that your left hand is supporting your head. Then bring your left leg forward a bit, and bend that knee to make a 90 degree angle.

Keep your right leg straight, abs tight and hips and shoulders stacked, engage the outer thigh in order to lift your right leg, and make a 45 degree angle with it by lifting it off the floor. Keep it for a second and then lower it, that is one rep.

2. Leg Lift with Knee -- In:

Lay down on your left side, and stretch your legs, while you are supporting your head with your left hand, by bending your left elbow and holding yourself on it. Then slowly bring the left leg forward and bend that knee in order to make a 90 degree angle.

Make sure your left leg is straight, abs tight, hips stacked and your left toes pointing, then lift your right leg by engaging your outer thigh, form a 45 degree angle by lifting the leg off the ground. Then when you formed the angle, bend it at the knee and bring it forward, towards the core.

Then release, bring the leg in the air like it was, and lower it on the ground, but don’t touch the ground. That is one repetition.

3. Pike Leg Pulses

Lay down on your left side, flex your feet, stretch your legs and support your head with your left hand by bending your left elbow and holding yourself on it. Then bring the bottom leg forward and make a 90 degree angle. Bring it forward until your foot and hips are aligned.

Keep your abs tight, stack your hips and shoulders, extend your leg and keep it straight. Then engage your outer thigh in order to lift the top leg in the air, make sure it is above hip level. Then hold it there, and lower it towards the ground, but make sure it doesn’t touch it, that is one repetition.

4. Pike Knee -- Ins:

Lay down on your left side and stretch your legs, flex your feet and then bend your left elbow in order to support your head with your left hand. Then bring your left forward, and bend your knee to form a 90 degree angle. Make sure the left foot is aligned with your hips.

Stack your hips and shoulders, and lift the right leg above hip-level. Then bring your right knee towards your chest as you engage your core. Push it back out and that is one repetition.

5. Split Leg Lifts:

Lay down on your left side and hold yourself on the left elbow, make sure it is aligned with your shoulder, the palm should be on the floor. Keep both of your legs completely straight, then raise your top leg, while keeping it straight and grab it by the ankle.

Engage your inner thighs and your core and lift the bottom leg and make sure your ankles touch in the air. Hold that position for a second and lower your leg, that is one rep.

Source: female-fit-body.com

CHALLENGE: 30 Day ABS Challenge Can Help You Flatten the Belly

During the past month, i tried a 30 day squat challenge, it was all good until the 24th day, when the flu caught me, and after that i was not able to get out of my bed. It took me quite awhile to recover from it, and i felt very disappointed, because i didn’t finish the challenge. Sometimes i have worked out when i was sick or sometimes injured, but this time i couldn’t. Even though the flu was gone after awhile, i was still not able to move, because when i stopped working out my thighs and butt were killing me.

Now i am looking forward to a 30 Day Ab Challenge!

I planned to do it at the beginning of this month, but because of the flu i was not able, so i am planning to start it soon. I want to completely recover from the flu, and begin the challenge, and i don’t want to fail again because of a flu. It looks quite intense, but i will try it anyway. Even though i have exercised my abs during almost every workout, my tummy us still not ready for this kind of a challenge. So, as soon as i recover to full health, i will start the challenge right away, because i don’t want another flu bothering me.

You can find also many other Ab challenges on the internet, but find the one that suits you best, and each month you will increase the intensity of it, because that is the only way you will be able to achieve the long desired abs, and also you need to be consistent and dedicated to it.

Source: female-fit-body.com

5 Workouts to Get Flat and Toned ABS at Home

Each one of us has desired for flat, attractive and strong abs. If you are constantly working out intensively, and your workouts are long and exhausting with many complicated exercises, but you see no results, it is because you are not exercising regularly. You need to know that the abs of your dreams are not only achieved with intense and long workouts, you also need to have a proper diet.

The two basis of every ab training or regimen are quantity and quality, no matter how intense they may be. It is completely ineffective and totally illogical to make 500 crunches on daily basis, if the crunches that you preform are obsolete. The ab workout should always burn huge amounts of fat in the abdominal area, and get you ripped abs.

The best regimen for strong, flat and attractive abs contain 5 exercises, which burn huge amounts of fat during the workout. The most important thing is, that you follow the rules and preform the exercises correctly, do 3 sets of the regimen and 12 reps of each exercise. Keep in mind that you need to preform the exercises correctly and combine them with a well balanced diet, that has a lot of complex carbs, proteins and fiber. This is the only way that you will burn fat from your stomach and get ripped abs. When it comes to weight loss, the most important part about this regimen is not the water consumption.

If you want to boost the effects of the exercise, then you need to combine this regimen along with a cardio workout, like running or interval swimming. If you want to lose some extra pounds, and tone your muscles, preform the regimen 3 times on weekly basis. Below you have the 5 exercises that will help you build the abs of your dreams!

1. Butterfly Crunches

Follow the instructions below, if you want to achieve the most benefits and boost the visible effects, and achieve your goals.

2. Bicycle Exercise

Follow the instructions below, if you want to achieve the most benefits and boost the visible effects, and achieve your goals.

3. Abs Roll

Follow the instructions below, if you want to achieve the most benefits and boost the visible effects, and achieve your goals.

4. Leg Raises on Captain’s Chair

Follow the instructions below, if you want to achieve the most benefits and boost the visible effects, and achieve your goals.

5. Ab Twists

Follow the instructions below, if you want to achieve the most benefits and boost the visible effects, and achieve your goals.

The most important thing you do along with this regimen, is to keep motivating yourself, and don’t lose hope!

Source: female-fit-body.com

Moves That Fight Against Arthritis And Bring Back Flexibility In The Joints

According to the latest researches done by The Centers for Disease Control and Prevention (2013-2015), around 54 million U.S. citizens are suffering from some type of arthritis. Arthritis can be quite painful and can prevent you from doing you everyday activities and tasks.

More than 1.3 million U.S. citizens are affected by rheumatoid arthritis, nobody is aware of the main cause, and still there isn’t anyone that has found a cure to treat it.

Many experts and researchers believe that the rheumatoid arthritis is caused from an autoimmune disorder, and it is followed by many symptoms, and most commonly they are triggered when our synovial fluid in our joints is attacked by the antibodies, which is the lead to chronic inflammation. This condition mostly appears in people from 30 to 60 years old, but according to researches women are more likely to develop this condition even younger, more than men.

Here are the top 4 factors that are causing the development of this disease:

  • Environmental risk factors
  • Genetics
  • Poor lifestyle habits
  • Hormones

Here are the earliest symptoms of arthritis:

  • Anemia
  • Loss of joint function
  • Many joints affected
  • Fever
  • Both sides of your body affected
  • Loss of joint range of motion
  • Joint swelling
  • Warmth and redness in the joint
  • Joint deformity
  • Limping
  • Stiffness
  • Fatigue
  • Joint tenderness
  • Joint pain

Actually there are some ways that you can relieve from the arthritis symptoms naturally, which is why we have created a list of the best 8 natural ways to relieve from arthritis:

Bicep Curls -- With this simple move you will be able to strengthen your joints, boost their endurance and add some muscle mass too.

Pilates -- You will boost the health of your joints this way.

Knee to Chest -- Treats stiffness and can improve the flexibility in your hips.

Wall Squat -- Reduces the pressure on the knee joints and your hips, and strengthens the joints and muscles.

Elliptical Machine -- With this exercise you will gain secondary strength for your arms, and you will boost the endurance as well.

Zumba Fitness -- You can improve your flexibility this way, as well as born thousands of calories every day.

Chair Leg Raises -- With this exercise you will be able to control the motion range of your legs, more then your arms.

Walking -- A Physical Therapist in Denver, Eric Robertson reported:

“When you walk your body is decompressing and compressing, and your cartilage is absorbing almost every nutrient just like a spoon.”

Gardening -- You can be in your garden, but still exercise. Also you will relieve from depression, and that sometimes can be the main reason for rheumatoid arthritis.

Qi Gong -- Improves the balance and body posture, also toning your core muscles as well.

When you begin, avoid intense and high-impact exercises, and to stay healthy without hurting yourself. It would be even wiser to go and visit your doctor before you start these everyday exercises.

Source: healthyfoodexperience.com

7 Things That Happen When You Do Planks Every Day

These days one of the most popular and simple exercises that can be considered a full workout, is the plank exercise. It is a very effective workout to tone your body, strengthen your core and boost your stability and endurance.

But if you want to provide the maximum benefits from it, you need to do it correctly. Go down in a push-up position, but hold your body weight on your elbows, and make sure they are aligned with your shoulders, also you should be on your toes slightly raised from the ground.

Keep your back straight and make sure your body weight is divided on both sides of your legs, elbows and buttock, also keep breathing deeply and hold that position.

The main benefits of preforming the plan exercise on daily basis:

Improved Coordination

With this exercise you will start using your core muscles for stability and coordination.

Improved Balance and Posture

You will tone your belly, back, chest, neck and shoulder muscles with this exercise, and also improve your balance and body posture too.

Improved Flexibility

As we mentioned above about the muscle groups that will become stronger, your collarbone and shoulder blades will be strengthened as well, your flexibility will be improved as well.

Improved Psychological State

You will relieve from stress, relax your muscles, improve your mood and treat depression and anxiety with this simple exercise.

Stronger Core

This exercise will strengthen your core muscles, and your transverse abdominis as well.

Improved Metabolism

You will burn many calories with this exercise, boost your metabolism and support the weight losing process.

Decreased Risk of Back and Spine Injuries

You will decrease the risk of injuries, support your spine and relieve from back pain, and no unnecessary sprains will be caused.

This exercise became very popular because many people were impressed from its effect every day. A lot of them shared their experiences and wrote about their miraculous benefits and transformations from this exercise.

Leah Wynalek is a journalist, who confirmed the effectiveness after finishing the 3 week plank challenge:

“With this exercise i strengthened my abs, but i was looking at the timer and counting every second to zero, because my core simply quaked. I was not aware of the changes, but the last day of the challenge was a lot easier than any other day from the first week.

Even though that there wasn’t any huge visible difference, i felt it. I realized that the tension i had from sitting all day at the desk, was simply gone. And the amount of energy that i had in me, after exercising for some time, simply amazed me.”

So, why not start doing the plank exercise now?

Source: naturalcuresworld.com

9 Core Exercises That Get You Closer to Six-Pack ABS

What is a six-pack?

The specific two group of abdominal muscles, the internal and external obliques, together are called the six-pack. The external abdominal obliques are the muscles that you feel on the side beneath your arms, right on the top, and the internal abdominal obliques are positioned deeper inside, right beneath your external abdominal obliques.

The muscles that are responsible for running horizontally just around your middle section are the deepest ones, and they are called the transversus adbomins. They are stabilizing your pelvis and they are the ones that are keeping your tummy tucked.

The rectus abdominis is the most superficial group of muscles out of all that are present in your abdomen.

Here we have prepared a set of exercises that will tone and improve the strength of your abdominal muscles.

1. Roll Back

This exercise is targeting the rectus abdominis. You should sit straight with your feet flat on the floor, and your knees should be bent in order to form a 90 degree angle. Stretch your arms in front of you, aligned with your shoulders with your palms facing down and pull the torso closer to your thighs. Curve your spine and exhale in order to form the “C” letter with your body. Then inhale and go back in the starter position.

2. Twisting Roll Back

This exercise is targeting the rectus abdominis, and the external and internal obliques. Extend your arms in front of you while forming the letter “C” with your body just like in the previous exercise. Then push yourself up in order to reach a knee with your opposite hand. Then with the opposite hand and knee.

3. Sit-Ups with a Medicine Ball

This exercise is targeting the rectus abdominis, external and internal obliques, and the transversus abdominis as well. Lie down on the floor while holding a medicine ball over your head, and your knees bent forming a 90 degree angle. Then lift yourself by pushing through your core muscles, and make sure the ball stays always above your head.

4. Kneeling Crunch

This exercise is targeting the internal and external obliques, and the rectus abdominis. Start on all four, make sure your arms are aligned with your shoulders, than reach with one arm in front of you and the opposite leg towards the back, then tuck in, in order for your opposite elbow and knee to touch. Do it with the opposite arm and leg as well.

5. Dead Bug

This exercise is targeting the internal and external obliques, as well as the transversus abdominis. Lay down with your legs raised and your knees bent over your hips, and make sure your calves are completely parallel to the ground. Extend your arms towards the ceiling, push through your abs to bring your spine off the floor. Then tuck in one knee towards your chest and touch your foot with the opposite hand. The lower back should always stay on the floor. Do it with the opposite hand and leg as well.

6. Lunge Split Jacks

This exercise is targeting the rectus abdominis mostly. You should start by placing your feet in a staggered stance, this is when one is in front of the other. Then split squat and lower your body. Then jump in the air and do a scissor kick with your legs. When you go down land with the opposite leg in the back and the other one in the front.

7. Tip Toe

This exercise is targeting the transversus abdoiminis. You should sit straight with your knees in front of you, bent to form a 90 degree angle. Lean back on your elbows, hold yourself by pushing through your shoulder blades. Then lift your legs, your knees should be still bent over your hips, and make sure your calves stay parallel to the ground, inhale deeply and your dip your toes on the ground, make sure the angles are right on your knees, and then go in the starter position.

8. Bicycle Crunches

This exercise is targeting the external and internal obliques, as well as the transversus abdominis. You should lay down on the ground, make sure your lower back is pressing the floor. Use your deep ab muscles, and put your hands on the back of your neck or behind your head. Then tuck in one knee towards your chest, raise your upper back by pushing through your ab muscles, make sure your lower back sticks to the ground, and then try to touch the knee with the opposite elbow, by slightly twisting to the side. Then switch it with the other elbow and knee.

9. The “Jean-Zip”

Source: female-fit-body.com