Abdominals

Crunches

Difficulty : Beginner

  1. Lay flat on your back with your knees bent and your feet flat on the ground, about a foot from your lower back.
  2. Place your fingertips on your temples with your palms facing out.
  3. Draw your belly into the base of your spine to engage the muscles, then raise your head and shoulders off the floor. Return to starting position and repeat.

Leg Raises

Difficulty : Beginner

  1. Lay on your back with your arms palms down on either side.
  2. Keep your legs together and as straight as possible.
  3. Slowly raise your legs to a 90° angle, pause at this position, or as high as you can reach your legs, and then slowly lower your legs back down.
  4. Duration of these movements should be slow so that you do not utilize momentum, enabling you to get the most out of the exercise.

Plank

Difficulty : Beginner

  1. Place forearms on the ground with your elbows bent at a 90° angle aligned beneath your shoulders, with your arms parallel at shoulder-width.
  2. Your feet should be together, with only your toes touching the floor.
  3. Lift your belly off the floor and form a straight line from your heels to the crown of your head and hold.

Russian Twist

Difficulty : Intermediate

  1. Sit on the floor and flex your knees and hips to a 90 degree angle.
  2. Your feet should be hovering off the ground. (If that's too hard start with heels on the floor)
  3. Rotate your upper spine to engage your obliques.