Rapid Weight Loss Diet
Duck Squat: Stand with feet wider than shoulder-width apart, toes turned out 45 degrees, holding a single dumbbell with both hands in front of hips (or fold arms in front of chest without dumbbell). Make it harder: Use a 10- to 15-pound dumbbell. Lower into plié squat until knees are bent as far as 90 degrees, knees behind toes.
Runners Crunch : Lying flat on your back, rest elbows at a 90-degree angle on the floor. Keep legs extended out in front of you. With your core engaged, roll up by bringing shoulders off the ground, followed by each vertebra until lower back is off the floor. At the top of roll-up, bring right knee to meet your left elbow. With control, as you straighten your leg, slowly peel your back down until your shoulders are the last to touch the floor. Alternating between legs, complete 10 reps per leg.