SEATED PLANK WITH LEG LIFTS Muscles exercised: abs, legs, arms 1. Sit on the edge of a bench with your torso straight and your head facing forward. Place your feet on the ground. Position your hands on the edge of the bench next to your hips. 2. Now, push your body up with your arms without changing your seated position. Your hips and feet are lifted off the ground. Hold the position for 10 to 15 seconds, then return to your original stance. › Hold for 10 to 15 seconds, three sets with 30 to 60 seconds of rest between sets 29 HEROESWORLD DANCING CRAB Muscles exercised: abs, legs, glutes 1. Sit on the floor with your legs angled and your feet resting on the ground. Move your arms behind your back with your hands on the ground and your finger tips pointing outwards and backwards. Stretch your arms and position your hands underneath your shoulders Raise your buttocks off the ground so that your lower legs are now perpendicular to the floor. 2. Engage your abs and glutes. Simultaneously lift your right arm and left leg so that your hands and feet touch. Return to your original stance and repeat the movement with your left arm and right leg. Continue repeating the exercise,alternating between sides. › 15 reps, three to five sets with 60 seconds of rest between sets TIP Make sure that your hips are lifted off the bench and engaged throughout the exercise. LARGE V Muscles exercised: abs, legs 1. Sit on the floor with your back straight and your legs extended and slightly apart. Point your toes upwards and extend your arms in parallel with your legs. 2. Lift your left leg towards your left arm. Keep your toes pointed upwards. Hold this position for 10 to 15 seconds. Drop your leg back to the floor in a controlled motion, then repeat the exercise with the right leg. › Hold for 10 to 15 seconds, three sets with 30 to 60 seconds of rest between sets. Watch the exercises: TIP To achieve the right amount of tension, point your toes towards your shins and keep your head in line with your spine. 15 15 TIP Keep your upper body straight throughout the exercise to avoid a hunchback. x sec x