Stand up straight while holding a dumbbell on the left hand (palms facing the torso) as you have the right hand holding your waist. Your feet should be placed at shoulder width. This will be your starting position. While keeping your back straight and your…
Decline Reverse Crunch (on Incline Bench)
Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don’t let your body slip down from this position. Hold your legs parallel to the floor using your abs to hold them there while keeping…
Dead Bug
Begin lying on your back with your hands extended above you toward the ceiling. Bring your feet, knees, and hips up to 90 degrees. Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your…
Cross Body Crunch
Lie on your back and bend your knees to approximately 60 degrees. Position your feet flat on the floor. Place your hands loosely behind your head. This is the starting position. Bring your right elbow and shoulder across your body. At the same time, move…
Cable Crunch
Kneel below a high pulley that contains a rope attachment. Grasp cable rope attachment and lower the rope until your hands are placed next to your face. Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting…
Bosu Ball Crunch
Lay with the small of your back against the round side of a Bosu ball. Your knees should be bent with your feet flat on the ground. Fold your arms across your chest. This will be your starting position. Perform the movement by flexing the…
Bent Knee Hip Raise
Lay flat on the floor with your arms next to your sides. Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches. Using your lower abs, bring your knees in towards you as you…
Air Bike (Bicycles)
Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the…
Advance Tuck Planche (Planche Progression Level 3)
Adopt a position with your hands on the floor and your knees together between your hands. Begin to balance on your hands and move your knees away from your hands until you are balancing with your knees together in the air about the same height…
Ab Roller
Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position. Slowly roll the ab roller straight forward, stretching your body…