Health Dock

Side Plank with Leg Raise

Get into a forearm plank position on your right side, with your right elbow resting on the ground and your body in a tight, straight line. Your legs should be stacked with your left on top of your right. Engaging your core, lift your left leg up and hold it for a count of one. Lower it back down and repeat for 10 to 12 reps.

Alternating elbow to knee touches

Stand with your feet shoulder-width apart, hands to the sides of your head. Bring your left knee to meet your right elbow. Then do the same with your right knee and left elbow.

Lunges with Dumbbells

Not only does this classic thigh workout move set leg muscles ablaze, but it also works on your balance and coordination. (Try adding all these other lunge variations to your thigh workout too.)

Dumbbell Squat

Not many moves beat the squat in terms of functional thigh exercises. Load up your squat by racking dumbbells—start light and go heavier as you get stronger—and reap all the benefits of lifting heavy weights.

The Single-Leg Circle

If/when single-leg circles get too easy, try spelling out the alphabet with each leg. That’s what we like to call thigh workout .

Walk-outs in to plank

Stand with your feet hip-width apart. Bend your knees just enough so your hands reach the floor.

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Long Ride of More Than 60 Minutes

The long trips are the keystone for increasing you’re staying power. In this drive, you will get more breathing speed, feel like strained and rhythmic.

Workout in Treadmill

For women’s fitness the treadmill practice is excellent so do follow it regularly. Try to hold a dumbbell of 3 to 5 pounds in hands and maintain the speed do a brisk walk and continue performing shoulder presses, triceps extensions, front and side laterals, biceps curls and standing triceps do it one after the after.

Hilly Ride of 30-60 Minutes

In this session, gradual and long climbs are good or even choose a flat of which is having more resistance turbo guide. Do cycling for five minutes after the warm-up of ten minutes. In this way, you have a tremendous muscular efficiency and sense more comfortable hiking.

Breathe

The simplest and effective way to improve your health is through deep breathing exercise. It’s effortless and free. And, the exciting part – you don’t have to put any thought into it. Neither it requires any type of equipment and can be done as per your convenience.

Take Some Rest

It’s better to take at least one day rest per week because sufficient rest is the success to keep you stronger.

Uppercuts

Stand with your feet shoulder-width apart and knees slightly bent. Bring your fists up by your shoulders, palms facing in toward your chest, elbows pointing down.

Squat Kick

Stand with your legs shoulder-width apart. Squat down. Kick forward with your right leg as you come up. Bring the leg back down so you're standing on two feet, then squat again and kick with your left leg. That's one rep.

Med Ball Hold With Leg Extension

Lie face up on mat, knees bent 90 degrees over hips, holding a medicine ball with arms extended over chest, palms in. Do the move without it and you'll still get the core-strengthening benefits. Engage core to curl the tops of shoulder blades off the floor. Keeping right knee bent, straighten left leg toward the floor. Focus on pressing the lower back into the floor and drawing ribs and hip bones together. Hold for 1 count, then return to start.

Standing Side Crunches

Stand with feet shoulder-width apart, hands behind head with elbows out to the sides. Shift weight onto the left leg and lift the right knee toward right elbow, engaging core to crunch to the right. Tap the right foot to the ground and stand tall to return to start.

Pike and Extend

Lie face up on mat with legs extended over hips, arms overhead. Crunch up, reaching hands toward feet. Keeping legs straight, bring arms back overhead as you lower upper back and right leg toward floor. Crunch up, lifting left leg over hips and reaching hands to toes, then repeat on the opposite side. Target Abs, Legs