Leg Raise

1. On an exercise mat, lie on your back, arms alongside your body, palms facing downwards. Stretch out your legs in front of you and press your feet together. 2. Contract your abs and slowly raise your legs from the ground. Stop when you’ve...

Oblique Crunch

1. On an exercise mat, lie on your back, knees bent at a 90-degree angle and feet flat on the ground. 2. Place your hands (one on top of the other) behind your head to support your neck. 3. Without pushing your head with your hands, contract your...

Water Leg Lifts

Stand in the water with your back to the side of the pool. Lean onto the edge of the pool with your elbows. Keeping your legs straight, bring them up so that your torso and thighs form a right (90 degree) angle. Hold the position for 10 seconds, continuing...

Water Crunches

The Board

Sit on the edge of a workout bench, your legs parallel to the bench. Hold on to the bench with both hands on either side of your butt. Bring your legs up towards you as if curling into a ball. (Be careful: your feet should not touch the bench.) Then...

Plank

Start on the ground facing down with your knees bent and your hands in front of you. Then, get into position by extending your legs in back of you so that they are resting on your toes; your weight should be supported by your forearms, flat on the ground....

Bicycle Crunch

Start by lying flat on the floor. Place your hands behind your head with your elbows pointing outwards. Lift your legs so that your thighs are forming a 90 degree angle with the ground, your knees bent, forming a 90 degree angle between your thighs and...


	Hip Extension on Ball
	Start by lying flat on the floor. Place your heels on an exercise ball. Lift your hips off the floor by tightening your abs and squeezing your buttocks until your body forms a straight line (a diagonal between the top of the ball and the floor). Count...

	Reverse Sit-Ups
	Lie down with your arms on either sides of your body and your palms turned towards the ground. Keeping your legs together, bend your knees at a 90 degree angle and lift your feet off the ground. Your thighs should be perpendicular to the ground. While...

	Balancing Ab Twist
	Start by lying on your right side and pushing up with your right arm, keeping it perpendicular with the ground. Squeeze your abs so that your body forms a straight, diagonal line between your arm and the ground. Your feet should be stacked one on top...

	Tummy and waist combo
	Person 1 works on: Oblique abs Person 2 works on: Oblique abs Person 1 and 2 sit back to back on the ground with their legs extended and knees slightly bent. Person 1 holds a medicine ball and gives it to person 2, turning only her upper body towards...

	Tummy and thigh combo
	Person 1 works on: Thighs Person 2 works on: Abs Person 1 stands up with her knees bent at a 135 degree angle (squat position), her feet hip-width apart, and her knees aligned with her feet (not going over her toes). Person 2 lies...

	Stretched Plank
	Get down on all fours with your hands at shoulder width apart. Then, stretch your legs out in back of you with your toes tucked (push-up position). Keeping your back straight, extend your right arm in front of you while simultaneously lifting up your...

	Pelvic Rotation
	Lie down on your back, with your elbows bent and your hands behind your head. Put your feet flat on the ground so that your thighs and calves form a 90 degree angle. Lift your legs up from the ground, keeping your knees squeezed together, and your legs...