Bird dogīird dogs are an excellent exercise to work on core stabilization. Land immediately into a squat to decrease the impact on the knees and hips. Drop down into a squat, press your feet into the floor and explosively jump up toward the sky. Start standing with feet shoulder-width apart. Jump squatsĪnother effective addition to a HIIT workout or as a finisher to a weight-training session, jump squats engage the core and lower body while torching calories. Jump both feet out to the side, aiming to land wider than shoulder-width with hands touching overhead. Start in a standing position with feet hip-distance apart. Jumping jacks are a great form of in-place cardio you can do at home. (Depending on your space, you can either do this in place by moving back and forth one step, or cover more ground by moving forward for a few steps and then backward.) Jumping jacks Repeat for 10 repetitions on each side or for 60 seconds. Next, repeat the motion with the other side, moving your left hand forward with your right foot. Your knees should never touch the ground, but should remain bent. At the same time, move the right hand and left foot forward a few inches. Ensure your hands are directly underneath your shoulders. Start on your hands and knees and tuck the toes under to lift the knees up. Bear crawlsīear crawls are a full-body burner that work your entire core. Repeat this 10 times and then switch to the other side. Crunch the left elbow down while you bring the left knee up to reach the knee toward the elbow. Place your hands behind your head and stand with your feet as wide as your hips. Next, engage your core, rounding your back as you drive your knee to your chest. Ensure that your hands are directly beneath your shoulders.
#EXERCISE FOR SMALLER WAIST AND BIG BUTT FULL#
Mountain climbers are a great exercise to work your core muscles while also getting your heart rate up! Start in a full plank position on your hands. You can reach the arms up overhead for a more advanced version of this exercise. Make sure to keep the shoulders relaxed and abs pulled in. Hold the “V” position with the inner thighs squeezing together for 10 seconds. If this is too challenging, lightly hold onto the backs of the legs for support. Keeping your core engaged, extend the legs straight up to a 45-degree angle into a “V” position. Reach your arms straight out in front of you so that they are parallel with the ground. Lift your legs up in the air so that are in a table top position. Engage your core muscles and gently lean back a couple of inches.
Engage your core, maintaining a straight back. Tuck the toes under as you lift up onto your toes to bring your torso off of the ground. Rest the forearms on the ground underneath your shoulders. Start on your hands and knees and lower down onto your forearms. It’s important to make sure that you're engaging your core muscles during this exercise so as not to place stress on the back. PlankĪ plank can be efficient at engaging muscles all over the body.
This exercise is meant to be done quickly, so I encourage you to pick up the pace while performing butt kicks. Next, bend your left knee as if you are going to start jogging but aim to touch your butt with the heel of your foot. Place your arms at your sides, adding a bend at the elbow. Working your hamstrings, quads and glutes in this exercise increases blood flow and, if done with intensity, can encourage a big calorie burn! Stand with your feet shoulder-width apart. Remember, the goal is to drive the elbows back to the hips. Drive your elbows back to your hips like you’re pulling a mower string with both hands. With arms hanging by your sides, hold the dumbbells so that your palms face one another in a neutral grip. Add a slight bend to your knees, pushing your hips back, hinge forward with a straight back to a 45-degree angle. Neutral grip dumbbell bent over rowsīent over rows are a great back exercise that can help build that hourglass shape to mirror a slimmer waist. Then, tightening your core, raise your left leg lifting your torso off the floor as you reach your right hand to touch your toe. Let both arms fall flat in a T-position on the floor. Keeping your legs straight, raise them to about a 45-degree angle from the floor. The alternating toe touch hits every core muscle. Then, as you return to the starting position, drive your back knee up in front of you to waist height. Engage your core and maintain balance by driving your front foot down to the floor.
Start in a standing position and extend one leg back into a complete reverse lunge. The intensity of the exercise results in a more significant caloric expenditure than reverse lunges alone. The reverse lunge with knee drive engages the core and lower-body muscles while increasing blood flow in the body. Here are 16 exercises to add to your workout routine that will do just that: Reverse lunge with knee drive
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