#1 Crunches - 3 sets of 25

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: Raise your chest until your shoulder blades lift off the floor.

INHALE: Slowly lower back to floor.

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

Muscles Worked: Abs


#2 Reverse Crunches - 3 sets of 25

Starting Position
Lie on the floor or a mat on your back, with knees bent and hands behind head. Lift legs and bend knees to 90 degrees. Keep a space between your chin and chest (looking diagonal towards the ceiling).

Action
EXHALE: Pull knees in toward chest and hold for 2 seconds.

INHALE: Slowly lower legs back to starting position.

Special Instructions
Don't use your momentum to swing your legs up. Try to keep the motion controlled by your abs.

Muscles Worked: Lower abs



#3 Hip Flexor - 3 sets of 20

Starting Position
Stand with feet slightly apart, toes forward, hands on hips or one hand on a wall/chair for support. Shift weight to right leg, keeping knee slightly bent and spine straight.

Action
EXHALE: Gradually lift the left leg, keeping it bent at 90 degrees. Lift knee as high as possible, trying to get thigh parallel to floor or higher. Hold here for 2 counts.

INHALE: Slowly lower leg to ground without letting foot rest on the floor. Complete all reps and switch sides.

Special Instructions
Make sure you aren't leaning back when lifting leg. Also, try to make the entire movement very slow and controlled.

Muscles Worked: Hips, Upper Thigh, Glute


#4 Double Crunches -- 2 sets of 20
This is a regular crunch and a reverse crunch combined into one movement. Exhale as you lift your chest and pull your knees toward your chest at the same time. Inhale as you lower back to starting position.



#5 Dumbbell Side Bends -- 3 sets of 25

Starting Position
Stand with feet shoulder width apart, holding dumbbells. Knees should be slightly bent.

Action
EXHALE: Bend trunk to the left to a comfortable position and hold for 2-3 seconds.

INHALE: Return to starting position and repeat to right side.

Special Instructions
Don't let your weight take you forward or backwards.

Muscles Worked: Obliques


#6 Crunches w/ Twist - 3 sets of 20

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


#7 Back Extensions - 3 sets of 15

Starting Position
Lie facedown, legs together and extended straight, arms bent with hands behind neck, head and neck in a neutral position.

Action
EXHALE: Lift the upper body (chest, shoulders) off of the ground, "crunching" towards the hips. Hold for 1-2 counts at highest position.

INHALE: Slowly lower with control to start to complete one rep.

Special Instructions
This is a very small movement-- don't move further than you can naturally and easily. Keep legs squeezed together, hips on floor. There should be no movement from your hips to your toes.

Muscles Worked: Lower back

#8 T Stands -- 2 sets of 15

Starting Position
Stand with feet together. Slowly bend from hips to lower torso, touching fingertips to ground.

Action
EXHALE: Lift right leg behind you to hip height, keeping hips level. Bend left knee slightly if needed. Hold for 5 counts.

INHALE: Return to start and repeat on other side for one rep.

Special Instructions
Try to keep weight on left leg and only slightly on hands (fingertips). Keep abs tight.

Muscles Worked: Abs, Lower back, Hamstrings