Key points:

Glute bridge
- Glute bridges not only strengthen your glute muscles but they can also loosen up
tightness caused by sitting all day (Colletta, 2021).
- It fortifies your core muscles, which benefit you in daily life and enhance your
performance in other workouts and sports (Silver, 2020).
Leg Raise
- Develop the strength and control of the muscles surrounding your trunk and
abdomen with this exercise to improve balance and stability (Chadwick, 2024).
- Leg lifts, also called leg raises, are a staple of any fitness program. You can use
this exercise frequently to target your upper and lower abdominal muscles while
building strength in that area. Imagine it as a straight leg raise done backwards. It
also helps with aches and pains. You can make it more challenging and flexible
(Singh, 2022).
Lunges
- A strength training exercise that can help you build muscle, tone, and sculpt your
body is the lunge. It can also help you become more fit and perform better in sports
(Cronkleton, 2019).
- Improved Balance: Lunges train one side of your body separately from the other
because they are unilateral exercises (Alex, 2018).
Cross Crunches
- The crossover crunch works the muscles on either side of your midsection, known
as the external and internal obliques. These muscles help you perform actions like
twisting your trunk side to side or rotating your upper body while your lower body
remains still (Ms, 2021).
- Modified versions of the regular crunch should be incorporated into your core
workouts to challenge your muscles and get them to respond to exercise. The cross
crunch targets both the abs and the oblique muscles. This exercise helps to
strengthen the core, sculpt the waist, and tone the abdominal wall (Daisy, 2021).
Bands used as manipulative
- Resistance bands can be used to work on particular muscle groups or to work on
several muscles at once (Dagan, 2024).
- Resistance band training makes exercises more effective and functional by
enabling you to work out one or more joints at once (Gladys, 2022).
 References
Colletta, M. (2021, October 17). How to do glute bridges: Techniques, benefits,
variations. Steel Supplements. https://steelsupplements.com/blogs/steel-blog/how-
to-do-glute-bridges-techniques-benefits-variations

Silver, N. (2020, November 18). Benefits of the Barbell glute bridge (and how to do
it). Healthline. https://www.healthline.com/health/barbell-glute-bridge

Chadwick, P. (2024, February 20). Lying leg raises for Abs: Correct Form and
tutorial. Gymless. https://gymless.org/lying-leg-raises/

Singh, D. (2022, December 24). 6 Health benefits of leg lift exercise. Sportskeeda.
https://www.sportskeeda.com/health-and-fitness/six-health-benefits-leg-lift-exercise

Cronkleton, E. (2019, October 18). 11 Benefits of doing lunges regularly. Healthline.

https://www.healthline.com/health/exercise-fitness/lunges-benefits

Alex. (2018, February 5). 7 benefits of lunges that will make you rethink leg training.
King of the Gym. https://www.kingofthegym.com/benefits-of-lunges/

Ms, E. Q. (2021, December 9). How to do a crossover crunch: proper form,

variations, and common mistakes. Verywell Fit.
https://www.verywellfit.com/crossover-crunch-abdominal-exercise-3120063#toc-
benefits-of-the-crossover-crunch

Daisy. (2021, June 11). Cross Crunches | Illustrated Exercise guide. SPOTEBI.
https://www.spotebi.com/exercise-guide/cross-
crunches/#:~:text=The%20cross%20crunch%20targets%20both,crunch%20into%20
your%20core%20workouts.

Gladys, C. (2022, February 24). Resistance band training: What are the benefits?
Sunny Health and Fitness. https://sunnyhealthfitness.com/blogs/products/resistance-
band-benefit-strength-training