Hit Like A Girl

Work your glutes with this variation of a side kick.

• Lie on you side with your knees bent
• Support your weight on your forearm and the elbow closest to the ground
• Keep your elbow directly under your shoulder for maximum support
• Keep your hips lifted off the ground

Try this technique if you don't have any lower back problems.

Sit on the floor with your knees bent and your heels on the floor. Lean back until you're halfway to the floor. Have your partner toss you a medicine ball. Maintain your position and toss the ball back as hard as you can.

Try this exercise to work your abs.

Starting Position - Lying on your back with your feet a comfortable distance away from your bottom, clasp your hands behind your head.

The Move - Bring your upper body up as far as you can. Use only your abdominal muscles, not your neck. Imagine you are pushing your navel into the floor. Lower your body slowly back to starting position. The full move should take you about two counts to do if you are working at a medium pace.

HINT: On the concentric contraction of the crunch breathe out through your mouth and on the eccentric contraction breathe in through your nose.

Strengthen your abdominal muscles

Lie on the floor face down supporting yourself on your forearms and your knees

With elbows directly under shoulders lift your stomach off the ground while keeping your back straight

Straighten one leg to the toe and then lower it to the knee, then alternate legs