Lie flat on the floor with the lower back pressed into the ground and arms extended behind your head flat on the ground and legs flat. The back of the shoulders should touch the floor and the palms face the ceiling. Keep the feet together and the toes pointed at the ceiling. In one movement lift the legs up keeping them straight and raise the upper body of the floor reaching for the toes with your hands. Engage and squeeze the abdominal muscles as you reach for your toes. Slowly lower the body back down to the starting position
- Raised Leg Circles
Lie with your back on the ground with your arms along side of you. Raise your head, neck, and shoulders and raise your legs, keeping them straight, about 2 feet off the ground. Keeping them as straight as you can, move your legs in a circle in the air while keeping your torso on the ground and as still as possible.
- Double Crunch
Lie on your back on the floor keeping your shoulders off the ground. Place your hands on the floor beside you. Bring the knees in towards the chest with your feet together. Use your abs to slowly curl the hips off the floor and into your chest, now slowly lower them back to the starting position to complete one.
- Windshield Wipers
Lie on your back on the floor and raise your legs straight at 90 degrees. Spread your arms straight out to your sides for support. Rotate your legs to one side, stopping short of touching the floor. Rotate to the other side. As you improve, bring your arms closer in to your body so they offer less stability.
- Russian Twists
Sit down on the floor with knees bent, heels resting on the floor. Lean back so that your body creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position. Twist your torso to the right side until your arms are parallel with the floor while breathing out. Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.