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This exercise targets: abdominal muscles, especially side abdominals For this exercise, you will need: an exercise mat Lie flat on your back with your fingers behind your ears. Bend your knees about 60 degrees, keeping your feet flat on the floor and your shoulders wide apart. Curl up and bring...

This exercise targets: glutes, hamstrings, quadriceps and hipsFor this exercise, you will need: an exercise mat Get in an all-fours position with your knees and hands on the floor. Your back is straight. One leg is straight and perpendicular to the body.  Move your – continuously straight – leg from...

This exercise targets: sciatica pain caused by a herniated disc For this exercise, you will need: an exercise mat Lie down on the exercise mat, on your stomach, in a prone position. Prop your upper body up on your elbows, but make sure to keep your hips on the floor...

This exercise targets: forearms, biceps, shoulders, trapsFor this exercise, you will need: two dumbbells Stand up straight with your feet shoulder-width apart.  Hold dumbbells in your hands with your palms facing toward the body and your arms close to your sides.  Keep the elbows locked and close to your body...

This exercise targets: glutes and hamstrings  For this exercise, you will need: an exercise mat and a stepper or something elevated  Lie on your back with your knees forming a 90 degree angle. Your feet should be placed on a stepper and be shoulder width apart. Your arms are by...

This exercise targets: calves, hamstrings, quadriceps, glutes, shoulders, hips, back muscles and abdominals      For this exercise, you will need: no equipmentStand up straight with your feet together and let your arms hang down by your sides. Jump just off of the ground and spread your legs, while quickly raising your...

This exercise targets: abdominal muscles, lower back and chest For this exercise, you will need: an exercise mat Position your body on your forearms and your toes. Your feet should be shoulder-width apart, and your legs straight and locked at the knees. Keep your entire body in a straight position...

This exercise targets: hamstrings, quadriceps, shoulders   For this exercise, you will need: no equipmentStand up tall with your feet together and let your arms hang down by your sides. Raise your arms up to shoulder height on both sides of your body, forming a “T”. Then, step out to the...

This exercise targets: inner thighs, hamstrings, quadriceps and glutes For this exercise, you will need: two dumbbells Stand with your back straight, and your chest and head up. Your feet are wide apart and your toes pointing to the sides. Hold your dumbbells at arm’s length in front of you.Lower...

For this exercise, you will need: an exercise ball Take a shoulder-width stance and place an exercise ball between your legs. Stand with your back straight. Lower your body into a sitting position on your exercise ball and slightly bend your knees. Do not lower your weight completely on the...