Side Plank

Starting Position

Start by lying on your side, legs straight, feet stacked. Straighten bottom arm, keeping it in line below shoulder, and place free hand on your hip. Flex feet and balance on sides of feet (feet are stacked).

Action

Use abs to keep hips lifted. Hold for 30 seconds. Work up to 1-3 minutes.

Special Instructions

Don't allow hips to drop to the ground. Keep breathing steady.

Muscles Worked: Obliques, Abs

Pendulum

Starting Position

Lie on back, arms in a T, legs straight up, feet together, toes pointed or flexed.

Action

EXHALE: Slowly lower legs several inches to the left without touching the floor.

INHALE: Return to start.

Repeat to right for one rep.

Special Instructions

Keep lower back on floor.

Muscles Worked: Abs, Obliques, Hips

Elbow to Knee Crunch

Starting Position

Begin by lying on your back. Place hands behind your ears and stretch legs out so that they are parallel to the floor.

Action

EXHALE: Crunch your left knee, while bending it, and right elbow so that they meet at the center of your body.

INHALE: Return to starting position and crunch your right knee to your left elbow. Try to do 2 sets with 10-12 repetitions for each knee.

Special Instructions

Keep space in-between your chin and your chest.

Make it harder: Try to keep your heels from touching the floor.

Muscles Worked: Abs, Obliques

Bicycle Crunches

Starting Position

Begin by lying on your back, placing your hands behind your ears. Do not put your hands clasped behind your head. Lift your legs in the air and bend your knees so that your legs form a 90 degree angle.

Action

Move your legs in a bicycle motion. When your left knee is closer to your body, reach your right elbow to it. When your right knee is closer to your body, reach your left elbow to it. Try performing the exercise for 60 seconds in 2 sets.

Special Instructions

None.

Muscles Worked: Abs, Obliques

Balanced Seated Twist with Medicine Ball

Starting Position

Sit on the floor with feet firmly planted, knees bent, back straight, and hands gripping a medicine ball or dumbbell (not pictured). Bend your elbows and tuck them in at your sides, holding the ball or dumbbell in front of your torso. Keeping a your back straight, lean back (hinging from the hips) until you feel your abs engage. From there, carefully lift your feet off of the floor to balance.

Action

EXHALE: Keeping a perfectly straight back with your abs pulled in tight, rotate your torso to the right as far as you can while maintaining good form (back straight, maintaining balance).

INHALE. Return to the center (start position).

Repeat on the opposite side to complete one rep.

Special Instructions

Do not round or arch your back. Focus on the movement coming from the waist, allowing your upper body and arms to follow the twisting motion of the waist.

Make it harder: Use a heavier weight and/or extend your arms straight out in front of you.

Make it easier: Perform this exercise without holding any weight.

Muscles Worked: Abs, Obliques, Hips

Modified Side Plank

Starting Position

Lie on left side, legs together, feet stacked. Wrap right arm around waist. Keep head and neck aligned with spine.

Action

Prop upper body on bent left forearm (be sure elbow is directly below shoulder). Press hips toward ceiling, using abs to stabilize torso. Hold for 30 seconds and work up to 1-3 minutes.

Special Instructions

Be sure not to hold breath. Exercise will be easier if feet are staggered instead of stacked.

Muscles Worked: Abs, Obliques

Modified Pendulum with Medicine Ball

Starting Position

Begin by lying on the floor with your arms out to your side. Place a medicine ball in-between your knees and hold it there by clenching your legs together. Lift your legs off the ground and bend your knees to a 90 degree angle. Make sure your lower back is flat on the ground.

Action

Slowly lower your knees to the right, making sure to keep your shoulders and back flat on the floor. Slowly move knees back across your body and down to your left side. Try doing 2 sets of 10-12 repetitions.

Special Instructions

You don’t want to touch the floor with the medicine ball or your knees. Remember to keep the lower back flat on the floor.

Muscles Worked: Abs, Obliques

Back Extension

Starting Position

Sit on a mat and place a stability ball between your legs (at your calves/ankles). Squeezing the ball in place, lie backonto the floor, and extend legs straight up into the air. Keep knees slightly bent and arms out to the sides for support.

Action

Keeping upper body and glutes stationary, lower your legs down to the right, as close to the ground as possible. Return to start and repeat to the left side to complete one rep.

Special Instructions

Make sure your back stays firmly planted and that your legs swing in line with your hips (not above or below them).

Muscles Worked: Abs, Obliques, Hips

Pendulum with Ball

Starting Position

Sit on a mat and place a stability ball between your legs (at your calves/ankles). Squeezing the ball in place, lie backonto the floor, and extend legs straight up into the air. Keep knees slightly bent and arms out to the sides for support.

Action

Keeping upper body and glutes stationary, lower your legs down to the right, as close to the ground as possible. Return to start and repeat to the left side to complete one rep.

Special Instructions

Make sure your back stays firmly planted and that your legs swing in line with your hips (not above or below them).

Muscles Worked: Abs, Obliques, Hips

Twist Crunches

Starting Position

Lie on the floor or a mat on your back, with knees bent and hands behind head. Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards the ceiling).

Action

EXHALE: As you lift up, rotate upper body toward one side, then rotate back to center.

INHALE: Lower your back to the floor. Alternate sides.

Special Instructions

Don't use your hands and arms to help lift you up - use abdominals and hips.

Muscles Worked: Abs, Obliques