Exercise Guide
1. Leg Raises (Lower Ab Focus)
This exercise is key for tightening the lower belly and improving core endurance.
How to perform:
- Lie flat on your back with your palms facing down.
- Press your lower back into the floor to engage your core.
- Slowly lift both legs to a 90-degree angle.
- Lower them back down slowly without letting your heels touch the ground.
Tip: Keep your movements slow to maximize muscle tension.
Volume: 3 sets of 12–15 reps.
2. Bicycle Crunches (Full Core & Obliques)
Widely considered one of the most effective moves for defining the waistline.
How to perform:
- Lie on your back with hands behind your head and legs in a tabletop position.
- Bring your right elbow toward your left knee while extending the right leg.
- Alternate sides in a smooth, pedaling motion.
Tip: Focus on rotating your torso rather than just moving your elbows.
Volume: 3 sets of 15 reps per side.
3. Standing Side Bends (Waist Toning)
A great low-impact exercise to strengthen the sides of your core and support spinal alignment.
How to perform:
- Stand with feet hip-width apart and knees slightly bent.
- Gently bend your torso to one side, sliding your hand down your thigh.
- Engage your side abs to pull your body back to the center.
Tip: Keep your hips steady; only move your upper body.
Volume: 3 sets of 15 reps per side.
4. Plank-to-Knee-In (Stability Builder)
This dynamic plank variation builds both strength and functional stability.
How to perform:
- Start in a high plank position (arms straight).
- Bring one knee toward your chest while keeping your back flat.
- Return to the starting position and repeat with the other leg.
Tip: Avoid letting your hips sag or hike up during the movement.
Volume: 3 sets of 12 reps per leg.
