The exercises will help you work out your thighs and legs, making them strong and perfectly toned. Glute bridge exercise strengthens your core, improves your posture, shapes your buttocks, and it’s not even the whole list of its benefits. Russian twist is a real godsend for any workout! It engages all the abdominal muscles, reduces the risk of cardiovascular diseases, and strengthens the muscles on the side of the abdomen, which are usually very difficult to get. The bicycle crunches exercise works out your upper, middle and lowers abs all at the same time. Crisscross is quite a challenging exercise, as it trains your entire core. It strengthens your abs and lower back. Reverse crunches mostly train your lower abs, and hip and thigh muscles, including iliopsoas, tensor fasciae latae, quadriceps and adductors.
Don’t forget to breathe correctly and keep your back straight while doing the exercises. The results will truly amaze you.
Bent leg side raises 0:24
Glute bridge 1:15
Lateral side-lying leg raises 2:00
Russian twist 2:51
Bicycle crunches 4:36
Full body crunch 6:16
Reverse crunches 7:09
-Lift one leg as high as you can, keeping it at a 90° angle. Lower it back to the starting position and repeat with the other leg.
-Raise the buttocks as you’re lying on your back. Stay in this position and slowly go to the tightest you can.
-Lay on your side with your hips exactly above each other, raise the top leg up and slowly return it to the initial position.
-Start seated with your knees bent, slightly lean back and lift the feet. Slowly twist the torso to one side, get back to the initial position, and then slowly twist to the other side.
-Bend your elbows making sure that they are directly beneath your shoulders. Your body should form a straight line and remain in this position for 30 seconds.
-Lie flat with your hands behind your head, then bring your knees in towards your chest. Straighten one leg while turning your upper body to the opposite side, bringing your elbow towards the opposite knee.
-Lie on your back and lift your legs up while keeping them straight. Bring one ankle over the other and switch in a crisscross motion down to the diagonal.
-Lift your feet up off the ground and tuck your knees in toward your chest as you crunch your upper body up. Crunch both your lower and upper body together then let your upper body back down.
-Lie on your back with your knees together, and your legs bent to 90 degrees. Slowly crunch your knees lifting your hips off the floor.
-Lie on your stomach and extend both of your arms out in front of you. Stretch your arms as far out as you can while still keeping your elbows slightly straight. Lift your legs and arms off the ground, pause, and get back to the initial position.
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