How to do it:
Warm up: 15 min elliptical
You will do 4 sets of 30 reps on each exercise. Make sure you exhale and hold the contraction for at least 1 – 2 seconds.
1. side Bridge reverse crunch
2. Plank with diagonal arm lift
3. Single Leg Lowering (Lie on your back with your legs extended straight up. Keeping your legs straight, lower your left leg until your foot is 2 to 3 inches off the floor. Return to the starting position, then repeat with your right leg; that’s one repition.)
4.Swiss Ball Knee Tuck
5. Cable Kneeling Chop
6. Glute bridge march (Lie with your knees bent and your arms and heels on the floor. Push down through your heels and squeeze your glutes to raise your body into a straight line from knees to shoulders. Next, bring a knee toward your chest. Reversethe move, then repeat with your leg. That’s one rep. Don’t allow your hips to sag at any time druing the movement.
7. Stability Ball Crunches
10 min elliptical