Super fly crunch
Sarah Bowmar began her career in digital marketing but soon realized that her main passion was fitness and helping others also become fit. Bowmar says there was one workout that had the most dramatic effect on her body: “It’s called the super fly crunch, and it targets your abs,” she says. You’ll need bands or a cable strength training machine to pull this one off. Assume a plank position, and place your feet into handles of the band or cable machine, suspending your legs off the ground. Now bring your knees forward to your chest in a crunch. Start out slow—you may only be able to do a few repetitions of this demanding move at first. Want more from Bowmar? Follow her fitness Instagram. When you start your workout, make sure you avoid these common exercise mistakes that work against you.
“Tuck jumps are an amazing exercise because they work your whole body with an element of cardio. Glutes, quads and hamstrings are the primary muscles in this exercise while also challenging your core. I find jumping exercises are a great way to keep unwanted fat away from my belly!” said Barnard.
Start by standing with your legs shoulder-width apart, toes turned out slightly. Bend at the knees and sink down to a squat position, thighs parallel to the ground and taking care that your knees don’t extend past your toes. Now spring upward and bring your knees up to your chest and don’t let your elbows fall below your knees. Land and then sink back to a squat position. Try doing three sets of eight repetitions each.