Start with lying on your back with your feet all the way up, toes point to the sky (like a V). Come up and touch your toes with your first two fingers Come back down and have your shoulder blades graze the ground As soon…
Vertical Leg Lift Flutters (Flutter Feet no higher than 3-9 inches off ground)
Start by lying flat on your back on a mat with your arms by your sides and your palms down. Extend your legs fully out with a slight bend in your knees. Lift your heels about 6 inches off the floor. Make small, rapid up…
Standing Cable Lift
Connect a standard handle on a tower, and move the cable to the lowest pulley position. With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arms length away from the pulley, with…
Spider Crawl
Begin in a prone position on the floor (push-up position). Support your weight on your hands and toes, with your feet together and your body straight. Your arms should be bent to 90 degrees. This will be your starting position. Initiate the movement by raising…
Side Plank
Start on your side with your feet together and one forearm directly below your shoulder. Contract your core and raise your hips until your body is in a straight line from head to feet. Hold the position without letting your hips drop for the allotted…
Russian Twists with Med Ball/Plate on Bosu Ball
Lie down on the floor or an exercise mat with your legs fully extended and your upper body upright. Grab the plate by its sides with both hands out in front of your abdominals with your arms slightly bent. Slowly cross your legs near your…
Russian Twist
Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your…
Rotating Rope Crunches
Kneel 1-2 feet in front of a cable system with a rope attached. After selecting an appropriate weight, grasp the rope with both hands reaching overhead. Your torso should be upright in the starting position. To begin, flex at the spine, attempting to bring your…
Rope Crunches
Kneel 1-2 feet in front of a cable system with a rope attached. After selecting an appropriate weight, grasp the rope with both hands reaching overhead. Your torso should be upright in the starting position. To begin, flex at the spine, attempting to bring your…
Plank (forearm plank)
Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder. Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an…