Flutter kicks

How to perform:

  1. Start by lying down on a mat. Keep your legs together, then extend them out in front of you.
  2. Squeeze your abs, lift your feet off the ground, and start moving your legs up and down.
  3. Repeat 15 times, pause, repeat 15 times again.

Flutter Kicks will help you:

1. burn calories
2. get a great cardio workout
3. improve your endurance
4. lose belly fat
5. strengthen your heart

Time needed: 5 minutes

Reverse crunches

How to perform:

  1. Start by lying flat on your back and place your leg at a 90 degree angle.
  2. Place your hands flat on the floor.
  3. Pull your legs and hips up towards the ceiling while bringing your knees up to your chest.
  4. Repeat 15 times, pause, do 15 more.


Reverse crunches will help you:

1.activate the main abdominal muscles

2. improve your posture
3. tone your lower abdominal muscles

Time needed: 5 minutes

Lunges with front kicks

How to perform:

  1. Start with your feet together.
  2. Step back one foot to complete a lunge.
  3. Return to the starting position, pass your leg and kick.
  4. Return to the starting position.
  5. Repeat 15 times, pause, continue for 15 more.


Lunges with front kicks will help you:

  1. get a good cardio boost
  2. improve your core stability
  3. increase your flexibility
  4. tone your glute muscles

Time needed: 5-7 minutes

Mountain climbers

How to perform:

  1. Start in high plank position.
  2. Place your hands under your shoulders and extend your legs behind you.
  3. Tuck your tailbone in as you engage your core muscles.
  4. Your body should be in a straight line.
  5. Bend one knee and draw it to your chest, then straighten it behind you, and switch sides.
  6. Repeat 15 times, pause, repeat again.


Mountain climbers will help you to:

  1. get a full-body workout
  2. improve your mobility
  3. get a calorie burn
  4. engage your upper arms muscles

Time needed: 5 minutes


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