- Exercise 1 : Standing knee raise with bar
→ Standing, hold the bar in front of you. Lift one knee to touch the bar, lower the bar, raise it again as you lower the leg. Alternate legs.
→ 15 reps
Exercise 2 : Alternating leg raises→ Lying on your back, arms extended holding the bar. Bring one leg at a time toward your chest.
→10 reps
Exercise 3 : Double leg raise
→ Lying down, legs at 90°. Bring both your legs towards the bar.
→ Lying down, legs at 90°. Bring the bar toward both legs at the same time.
→10 reps each version of the exercise
Exercice 4 : Scissor kicks
→ Lying down, arms extended holding the bar. Perform small scissor kicks with the legs.
→10 reps
Exercise 5 : Crunch to knees
→ In a crunch position, bring the bar toward your knees, engaging the core.
→10 reps
Exercise 6 : scissor with feet elevated
→ Perform scissors while lifting the feet off the floor.
→10 reps
Exercise 7 : Glute bridge
→ In a glute bridge, push through the heels to lift the hips.
→10 reps
Exercise 8 : Plank
→ Plank position with arms extended on the bar, core engaged.
→ Hold until failure (minimum 30sec)
Exercise 9 : Knee push-ups
→ Push-ups with knees on the floor, keeping the body aligned.
→10 reps
Exercise 10 : Forearm Plank
→ Hold a standard plank, core tight.
→ Hold until failure (minimum 30sec)
Stretching :
Finish with gentle full-body stretching.
