Written by Warm-up
- Marching in place: 30 seconds
- Butt kicks: 30 seconds
- Arm circles: 30 seconds forward, 30 seconds backward
Workout
Crunches
- Lie on your back with your knees bent and feet flat on the floor.
- Place your hands behind your head or cross them over your chest.
- Curl your upper body up towards your knees, keeping your core engaged.
- Pause at the top of the movement, then slowly lower yourself back down.
- Repeat 10-15 times.
Leg raises
- Lie on your back with your legs extended in the air.
- Place your hands behind your head or cross them over your chest.
- Slowly lower your legs down until they are just above the ground.
- Pause at the bottom of the movement, then slowly raise your legs back up to the starting position.
- Repeat 10-15 times.
Plank
- Start in a push-up position with your forearms on the ground and your body forming a straight line from your head to your heels.
- Engage your core and hold the position for 30-60 seconds.
Dead bug
- Lie on your back with your arms extended straight up in the air and your legs raised and bent at 90 degrees.
- Keeping your core engaged, slowly lower your right arm and left leg down towards the ground.
- Pause just above the ground, then slowly return to the starting position.
- Repeat on the other side.
- Continue alternating sides for 10-15 repetitions.
Cool-down
- Stretching: Hold each stretch for 30 seconds.
- Hamstring stretch: Sit on the ground with your legs extended in front of you. Bend at the waist and reach towards your toes, keeping your back straight.
- Quadriceps stretch: Stand facing a wall with your hands on the wall at shoulder height. Step back with one leg and bend your front knee until your thigh is parallel to the ground. Keep your back heel on the ground.
- Calf stretch: Stand facing a wall with your hands on the wall at shoulder height. Step back with one leg and keep your front leg straight. Bend your front knee and lean towards the wall until you feel a stretch in your calf.
You can do this workout 2-3 times per week to see results. Be sure to listen to your body and rest when needed.