Hip Dips

How to do:

Get in a forearm plank position and roll to one side in forearm side plank position.
After you get your balance, place your free hand on your hip and start dipping your lower hip to the floor up and down.
Do 15 reps on each side.

Dumbbell Side Bend

How to do:

Grab a dumbbell in each hand and stand with your feet hip width apart.
Bend from your waist to your left side as low as you can and at the same time sweep your arms in an arch overhead as you bend.
Straighten up and repeat on the other side.
Keep alternating and do 20 reps.

Tummy Tuck

How to do:

Stand with your feet apart and abs tight.
Bend forward with your legs straight and walk forward with your hands until you are in a plank position.
Bend your right knee and try to touch it to your right elbow.
Now take that knee to the center and touch your chest.
Now take it to the left and touch it to your left elbow
Straighten back the leg and repeat with your left leg.
Keep alternating and do 15 reps.

Deadlifts

How to do:

Start with your back slightly forward and your knees bent.
Holding a barbell or dumbbells near your shins, come up with straight shoulders and a straight back.
Remember to lift your barbell close to your body and end right below the waist.
REPS: 4 sets, 10 to 12 reps each

Squats

How to do:

Starting with bent knees and holding weights or a medicine ball, move your butt down into a seated position and go back up into a standing position. For this move, Ryan says it’s important to use some type of weight to actually burn fat.
REPS: 4 sets, 12 to 15 reps each

Flat Bench Press On a Ball

How to do:

Balance on your back on a stability ball and bring your arms towards the center using dumbbells. Ryan says if you’re having difficulty balancing, try using a smaller weight.
REPS: 4 sets, 10 to 12 reps each

Bicycle crunches

How to do:

Lay flat on your back with your hands behind your head.
Raise your legs so that they are 1–2 feet (0.3–0.6 m) above the ground.
Bend your left knee and bring it toward your head and twist your body so that your right elbow meets your left knee.
Now, straighten your left leg and do the same thing on the other side, touching your right knee to your left elbow.
Do 15-20 of these for one rep, increasing reps as you get stronger.

Russian twists

How to do:

Sit on the ground with your back straight and your feet extended out in front of you. Bend your knees slightly and keep your feet flat on the floor.
Bend backward slightly so that your back is at a little less than 90 degrees. Hold a 5-10-pound dumbbell in your hands and twist your body toward the left, lowering the dumbbell halfway to the floor.
Bring your body back to the original position, and then do the same thing on the right side. Repeat 20-25 times.

Side planks

How to do:

Start off in a side plank position with your right elbow supporting you, and your left arm resting on your hips. Make sure that your body is totally straight, and hold the position for 30-60 seconds.
Repeat on the other side with your left elbow supporting you. You can flip flop a few times between sides.

Written by jale