Before we begin with the exercises, you must keep the following points in mind:Do these exercises every alternate day.Start with lower sets and reps.Focus on correct posture and engage your core muscles while doing these exercises.
Eat healthily. Avoid all fried, sugary, and high-sodium foods.Do only stretching exercises on Fridays and Sundays.Stop worrying and start doing.Now, let’s get down to business.
1. Leg Raises
Lie down on a mat. Keep your legs close to each other, hands under your buttocks, and palms flat on the floor.Raise both your legs so that they are at 90 degrees with your upper body. Engage your core. This is your starting position.Inhale and lower both the legs slowly.Just when your heels are about the touch the floor, exhale and raise them back to the starting position.
2. Alternate Heel Drops
Lie down on a mat. Keep your legs close to each other, hands by your side, and palms flat on the floor. Look up at the ceiling and engage your core. This is the starting position.Lift both your legs so that they are at 90 degrees with your upper body.Inhale and drop your right leg down.Just before it touches the floor, exhale and lift it back to the starting position.Inhale and drop your left leg down.Exhale and lift your left leg back.
3. Flutter Kicks
Lie down on a mat, put your palms flat on the floor, right under your buttocks or on top of your lower abdomen. Raise both your legs at 20-30 degrees from the floor. Engage your core. This is the starting position.Keep breathing in and out and alternately drop your legs down and bring them back up to the starting position.
4. In And Out Leg Lifts
These are similar to flutter kicks but in the horizontal direction.Lie down on the floor, keep your hands by your side, and palms flat on the floor.Lift both your legs so that they are at a 30-degree inclination. Engage your core and look up at the ceiling. This is the starting position.Pull your legs away from each other. and just when they are wider than shoulder-width apart, bring them back to the starting position.
5. Static Leg Lifts
Lie down on a mat. Place your hands by your side, and palms flat on the floor. Keep your core engaged, and look up at the ceiling. This is the starting position.Lift both your legs so that they are about 30 degrees with the floor.Hold it for 10 seconds.Slowly lower your legs. Count to 5 and raise them back.
6. Leg Extension Crunch
Sit on the mat, keep your legs extended in front of you, and place your palms flat on the floor, right behind the side of your buttocks. Lean back and lift your legs off the floor at a 20-degree inclination. Engage your core and look at your feet. This is the starting position.Flex your knees and lift your upper body to bring your legs and upper body close to each other.
Inhale and go back to the starting position.
7. Elbow Plank
Start by kneeling down on a mat.Flex your elbows and place your elbows and forearms on the floor. Each elbow should be right below the respective shoulder.Engage your core, and extend your right leg behind you and place your right toes on the floor. Extend your left leg behind you, and balance your body on your palms and toes.Hold this pose for at least 30 seconds.