10. Lunges


Act as if you were trying to take one large step forward and lower the back leg’s knee to the ground. Your front leg should be at a 90-degree angle with your knees in line and stacked over the ankle. Your knees should never go over the toes. Press into your heel and drive your body back up keep your weight on the heel. Repeat this for 30 seconds on each leg. You can do one leg at a time or alternate legs.

11. Push-up with Rotation

push up rotation

Starting in a high plank, lower your body like you would do a regular push-up. As you lift back up, shift your weight so that the weight is either on your right or left side and you are now in a side plank. Keep your hips high and reach for the sky. Repeat this on the left and right side for 30 seconds.

12. Side Plank

side plank

Life on your side and lift your body so that your weight is resting on your elbow and forearm. Your forearm should be bent, and your feet should be stacked on top of each other. Your hips should be raised high. Hold this position for 30 seconds.

Each of these exercises can be repeated 2-3 times. Remember that these exercises should cause discomfort and not pain. If you experience any pain make sure your posture and alignment are correct. Even though these exercises move fast, injury can be prevented with proper care and attention.

Related: One Type of Exercise Is the Closest Thing to a Miracle Drug


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