Excerise Name Muscles worked Sets

Excerise Name Rectus AbdominisBoth Internal And External ObliqueTransversus Abdominis 2 sets of 10
Squats Gluteus Maximus Quadriceps HamstringErector SpinaeTransverse Abdominus Gluteus Medius/Minimus AdductorsSoleusGastrocnemius 2 sets of 10
Plank Abdominals 1 set of 60 seconds
Wall Sit QuadsHamstringsInner thighs 1 set of 60 seconds
Knee Pull-Ins Abdominals 1 set of 10
Superman Lower BackGlutesHamstrings 2 sets of 25 seconds
Crab Walk Triceps DeltoidsAdductorsAbductors 2 sets of 10 ft
Lag Raises AbdominalsGlutes 2 sets of 10
Mountain Climbers Quadriceps Chest HamstringsShoulders 1 set of 40 seconds
Windshield Wipers upper backAbdominals 2 Sets of 10
Russian Twist Abdominals Lower Back AbsObliques 2 sets of 15
Cross Body Crunches Abdominals 3 sets of 4,6,4
Jackknives Abdominals 2 sets of 8
High Knees GlutesQuadricepsCalvesHamstringsAbductorsShinsAdductorsRectus Abdominis 2 sets of 15
Shoulder Bridge Rectus AbdominisErector SpinalisGlutealsTransverse Abdominis 1 set of 15 seconds
Kneeling Side Kicks Hip FlexorsObliquesGroinLower BackHamstringsOuter Thighs 1 Set of 8
Lunges Gluteus MaximusQuadricepsHamstringErector SpinaeTransverse AbdominusGluteus Medius/Minimus AdductorsSoleusGastrocnemius 1 set of 10
Double Leg Butt Kick Quadriceps Adductors Gastro NemusGlutes Hamstrings 2 sets of 6, 4
Jumping Rope Gastro Nemus 1 set 15
Trunk Twist Obliques 2 sets of 15