Exercise Description Main Target Muscles Core, Lower Rectus Abdominal Muscles Secondary Target Muscles Hip Flexors Force Type Pull Workout Type Cardiovascular Gym Gear Bodyweight Fitness Level Beginner Compound/Isolated Compound Targeted Muscles: Core Flutter Kicks Overview Exercises like flutter kick target your core muscles, particularly the lower rectus abdominal muscles and your hip flexors. They are carried out on dry land, although they resemble swimming strokes. You can carry out these exercises while lying on your back or if you wish to improve your back muscles while lying on your stomach. How to Do It? Lie down with your back to the ceiling. Put your hands beneath your buttocks. Lift the right leg off the floor just past hip height while keeping your lower back firmly planted on the floor. Lift the left leg just a few inches off the ground. Hold for 2 seconds, then change the leg positions and kick with a flutter. Lift your head and neck off the floor to make the exercise more challenging. Continue doing this for up to 30 seconds. Flutter Kicks Tips Keep your legs straight and together as you kick. Point your toes and keep your knees slightly bent. Keep your back and hips straight, and do not arch your back. Do not hold your breath while kicking; breathe regularly. Kick from the hip, not the knee. Practice regularly to improve your technique and increase your endurance.

Exercise Description Main Target Muscles Abs Secondary Target Muscles Obliques Workout Type Strength  Gym Gear Dumbbells, Kettlebell or None Fitness Level Beginner Compound/Isolated Isolated Power Move  Pull Target Muscle Group: Abs Sit-Ups Overview Sit ups are one of the most effective and common exercises for abs. They work by using your body weight to tone and strengthen your abdominal muscles. Sit ups can also help to improve your posture and relieve back pain. Sit-ups can be done as part of the ab exercise or total body workout. How To Do It? Simple Sit-ups Start by lying on your back with your knees bent and your feet flat on the floor. Place your hands behind your head and slowly curl your upper body towards your knees, keeping your lower back pressed firmly against the floor. Return to the starting position and repeat. Completion of the number of repetitions required. Sit-ups With Kettlebells Start by sitting on the ground with your knees bent and feet flat on the floor. Place the kettlebell in front of you, between your legs. Lie back onto the ground, keeping your back straight. Reach forward and grab the kettlebell with both hands, keeping your arms straight. From this position, lift the kettlebell up overhead and then back down again behind your head. Reverse the motion, bringing the kettlebell back up overhead, and then sit all the way up, contracting your abs as you do so. Return to the starting position and repeat for 12-15 reps. Sit Up Tips To improve your mind-muscle connection, exhale as if you are blowing out candles. You can choose to do more anti-extension or anti-rotation movements if your lower back is bothering you.

Exercise Description Main Target Muscles Abs Secondary Target Muscles None Workout Type Strength Gym Gear Kettlebell Fitness Level Beginner Compound/Isolated Isolated Power Move Pull Targeted Muscles: Abs Kettlebell Side Bends Overview Kettlebell side bends exercise the obliques as well as the side muscles of the body. This exercise is frequently incorporated into routines to assist tone and reduce waist circumference. Kettlebell side bends can also strengthen the core and increase stability. How to Do It? Start by taking a tall stance and spreading your feet apart. Your right hand should be on your hip while your left hand is holding a kettlebell. Bend as far to the side as you can while maintaining a straight back while keeping your core active. Repeat on the other side, then go back to your starting position. Complete 10–12 repetitions on each side. Kettlebell Side Bends Tips Maintain a strong core throughout the entire exercise. Avoid jerky motions by moving gently and under control. Keep your back straight and only bend as far as you can. Instead of swinging the kettlebell, concentrate on using the side muscles of the body to move.