Db lunge+turn | Abs | Free Trial

Stand with feet shoulder width apart and hips in neutral position
Grasp DB and place it in front of your chest with elbows slightly bent
Lift chest, shoulders back, and tuck chin
Tighten abs, activate glutes
Stabilize
Step backward with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee.
While holding the dumbbell l with both hands out in front of your body rotate your trunk maintaining the ball position. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
Return back and
Pushing off front heel, raise to starting position.
Complete 12 reps before repeating with opposite leg.
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Anchor tubing around leg of sturdy couch or chair or use cable machine
Stand with feet shoulder width apart and hips in neutral position
Lift chest, shoulders back, and tuck chin
Draw abs in, activate glutes
Grab the ends of the band in each hand with arms fully extended and bend at the waist until chest is at a 45-degree angle to the ground
Pull your hands back and up towards your spine remembering to keep your arms straight.
Return to starting position
Repeat for 12 times
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Stand with feet shoulder width apart and hips in neutral position
Chest out, shoulders back and head straight forward
Start by holding dumbbells at hip level
Rotate your trunk and extend your knees while raising hands towards the opposite shoulder. Keep your arms straight during this movement.
Return to the starting position and repeat for 12 repetitions.
Repeat with the other side
Remember to rotate shoulders and hips and not just the arms.
To ensure this movement, let head follow arms during rotation.
Don’t bend your back keep it straight.
Draw abs in, exhale while raising .
Repeat 12 times with each side
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Stand with feet shoulder width apart and hips in neutral position
Lift chest, shoulders back, and tuck chin
Tighten abs, activate glutes
Place med,ball or dumbbell in front of your chest with elbows slightly bent
Step backward with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee.
DO NOT allow front knee to extend past the big toe to prevent injury.
Pushing off front heel, raise to starting position.
Remember to keep head and back upright in a neutral position.
Shoulders and hips should remain squared at all times.
Watch for proper knee alignment - do not let front knee extend past big toe or deviate from side to side.
Back knee should not come in contact with floor.
Complete 12 reps before repeating with opposite leg.
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Step onto tubing with knees slightly bent.
Start position: Grasp handles with a reverse grip (palms up ) and shoulder width apart.
Arms should hang down at sides with elbows slightly bent.
Raise handles to front of body to shoulder eyes height keeping elbows only slightly bent.
Return to start position.
Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury.
Keep shoulders stabilized by squeezing shoulder blades together throughout movement.
Repeat 12 times
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Lay with your back to the floor with hands at sides, palms on floor.
Place heels on top of the disc l with knees slightly bent
Tighten abs, contract glutes
Pressing with your feet ,Squeeze buttocks and lift pelvis off the floor until the knees, hips, and shoulders are in a straight line
Hold for 1 seconds
Do not arch your back.
Slowly lower pelvis to the floor.
Repeat 12-15 times
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Anchor tubing around something sturdy on the chest level
Sit on fitness ball in upright position with feet shoulder width apart
Draw abs in, activate glutes
Grab the ends of the band with one hand with arms fully extended
Pull an arms backward, keeping elbows close to body and hands towards your navel by pinching shoulders blades together
Return to starting position.
Keep abdominals tight throughout exercise
Don’t raise shoulders to your ears . Indicator : you feel tense in the neck
Repeat 12 times with both sides
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Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
Place barbell on shoulders below the neck
Chest out, shoulders back and head straight forward
Tighten abs, contract glutes
Place your back foot on a dick with your other leg out in front of you.
Stabilize
Lower back knee, forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe to prevent injury.
Pushing off front heel, raise to starting position.
Remember to keep head and back upright in a neutral position.
Shoulders and hips should remain squared at all times.
Watch for proper knee alignment - do not let front knee extend past big toe or deviate from side to side. Back knee should not come in contact with floor.
Complete 12 reps before repeating with opposite leg.
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Stand with feet shoulder width apart and hips in neutral position
Lift chest, shoulders back, and tuck chin
Tighten abs, activate glutes
Place med,ball or dumbbell in front of your chest with elbows slightly bent
Raise one foot off the ground, balancing on one leg and lifting opposite leg so that hip and knee are bent at a 90-degree angle
Stabilize
Step backward with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee.
DO NOT allow front knee to extend past the big toe to prevent injury.
Pushing off front heel, raise to starting position.
Remember to keep head and back upright in a neutral position.
Shoulders and hips should remain squared at all times.
Watch for proper knee alignment - do not let front knee extend past big toe or deviate from side to side.
Back knee should not come in contact with floor.
Complete 12 reps before repeating with opposite leg.
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Start by lying on back with hands hands above your head
Raise your legs
Tighten abs and activate glutes, keeping lower back firmly on the floor
Begin to roll your shoulders off the floor, pushing down hard with lower back and bring your hands to your toes trying to touch them
Exhale as you go up, inhale as you lower back to the floor.
Shoulders should come up off the floor only about four inches, and the lower back should remain on the floor at all times. Focus on slow, controlled movement – don’t cheat yourself by using momentum!
Look up during exercise it prevents from using neck.
Use ” tight pants ” technique.
Repeat 15 times
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Start by lying face down on the ground, placing elbows and forearms underneath chest
Tighten abs and activate glutes,
Prop yourself up to form a bridge using your toes and forearms
Maintain a flat back and do not allow your hips to sag toward the ground
Keep abs and glutes tight
Raise one foot up up and put it down
Repeat for 12-15 times each side
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