1Donkey Kicks
Bear Grylls//Digital Spy Start on all fours, with your knees and palms on the ground. Using your glute muscles and hamstrings, drive one leg backward and upward, keeping your foot flexed and your knee at a 90-degree angle. Do 10 reps on that leg, then switch legs and repeat.
2Leg whips
Bear Grylls//Digital Spy Start on all fours, with your knees and palms on the ground. Raise one leg out to the side, knee bent, so that your thigh is parallel to the ground. Then whip that foot toward your shoulder. The movement should be only in your lower leg – the thigh should stay both parallel and stationary. Do 10 reps on that leg, then switch legs and do 10 on the other.
3Bicycle abs
Bear Grylls//Digital Spy Lie on your back with your hands behind your head, your thighs vertical and your calves parallel to the ground. Crunch your abs to bring your left elbow to touch to your right knee, while extending your left leg. Then alternate. Start with 30 seconds of the exercise. As you become more familiar with it, increase to one minute.
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4Scissor kicks
Bear Grylls//Digital Spy Lie on your back and lift your hips up by supporting your lower back with your hands. Keep your back straight. Now scissor your legs, ensuring they go behind your head as well as away from you. Start with 30 seconds, then increase to a minute as you become better at it.
5Leg lifts
Bear Grylls//Digital Spy Lie on your back with your legs lifted at a 90-degree angle to the ground. Push your back to the ground. Lower your legs down to just above the ground, hold for two seconds, then return to the starting position. Start with 10 reps and then increase to 20 over time.
6Back extensions
Bear Grylls//Digital Spy Lie on your stomach with your hands behind your head. Using your lower back, lift your upper torso, keeping your thighs on the ground. Hold for two seconds, then return to the starting position and repeat. Start with 10 reps then, as you improve, increase to 20.
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