Crunches 3sets
Bicycles 3 by 20
Mountain climbers
Lie down with your back flat
to the floor.
2. Elevate your feet so your
knees are at a 90-degree
angle to your body. It may
be easier to rest your feet
on a chair, or keep them on
the floor and just bend your
knees.
3. Cross your hands in front of your chest. For more advanced
crunches, put your hands behind your head, but with the fingertips
lightly touching the head, not clasping the head or neck.
4. Make sure there is a fist's worth of space between your chin and
chest.
5. Draw your belly button in to the base of your spine.
6. Sit up until your elbows or chest reach your knees. Be careful to
use abdominal rather than back, leg or neck muscles.
7. Exhale as you sit up. Inhale as you lie down.
Oblique Reach 3 by 20
Lay down on
your back on
the exercising
floor with your
knees bent.
Starting position: Extend
your arms
towards the
side of the
body with
your palms
facing inwards.
While exhaling your breath, crunch your abs in the forward
right direction. Try to catch your right ankle with the right extended Now while you're inhaling your breath, very slowly move
back to the starting position.
Repeat the same for the left side.
Dead Bug
3by20
Begin lying on your
back with your hands
extended above you
toward the ceiling.
Bring your feet, knees,
and hips up to 90 degrees.
Initiate the exercise by extending one leg, straightening the
knee and hip to bring the leg just above the ground.
Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch.
Stay tight and return the working leg to the starting position.
Switch to complete one set
Start at the top of the pushup position,
with your body forming a straight line
from head to heels. Keeping your abs
braced, pick up your right foot and slowly bring your right knee toward your left
shoulder. Then return to start.
Alternative Reach kickbacks
3 by 15
Position yourself on all fours with knees
underneath the hips and wrists under the
shoulders.
Engage your abs and keep your spine neutral, pulling the shoulder blades towards
the hips.
Lengthen the left leg until it is straight out
and in line with your hips while simultaneously raising and straightening your right
arm until it is parallel to the floor. Keep
your head and shoulders aligned at all
times.