Lie flat on your back with your legs extended and your arms at your sides.- Keeping your legs straight, slowly lift them towards the ceiling until they are perpendicular to the floor.
- Hold the position for a moment, engaging your core muscles.
- Slowly lower your legs back down to the starting position without letting them touch the floor.
- Repeat for the desired number of reps.
- Lie flat on your back with your hands behind your head and legs extended.
- Lift your shoulders off the ground and bring one knee towards your chest while simultaneously twisting your torso to bring the opposite elbow towards the knee.
- Extend the bent leg while bringing the other knee towards your chest, twisting to the opposite side.
- Continue alternating sides in a smooth, controlled motion, as if pedaling a bicycle.
- Repeat for the desired number of reps.
- Lie on your back with your hips and knees bent at a 90-degree angle, feet off the ground.
- Place your hands flat on the floor beside you for support.
- Use your lower abs to lift your hips off the floor, bringing your knees towards your chest.
- Slowly lower your hips back to the starting position, keeping your knees bent at 90 degrees.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, hands on your hips or behind your head.
- Lift one knee towards your chest while engaging your core muscles.
- Lower the leg back to the starting position and immediately lift the other knee towards your chest.
- Continue alternating knee raises in a controlled manner.
- Repeat for the desired number of reps.
- Start standing with your feet hip-width apart.
- Bend at the hips and place your hands on the floor in front of you.
- Walk your hands forward until you are in a plank position, keeping your core engaged.
- Walk your hands back towards your feet and stand up straight.
- Repeat for the desired number of reps.
- Start in a high plank position with your hands directly under your shoulders.
- Lower one arm to place your forearm on the ground, followed by the other arm, coming into a forearm plank.
- Push back up to the starting high plank position one arm at a time.
- Keep your core engaged and your body in a straight line throughout the movement.
- Repeat for the desired number of reps.
- Lie on your side with your legs stacked and your elbow directly under your shoulder.
- Lift your hips off the ground, forming a straight line from your head to your feet.
- Hold the position while keeping your core engaged.
- Lower your hips back to the ground to complete the rep.
- Repeat for the desired number of reps before switching sides.
- Start in a reverse plank position with your hands and feet on the floor, facing upward.
- Lift one leg off the ground, keeping it straight.
- Lower the leg back down and lift the other leg.
- Continue alternating legs in a controlled manner.
- Repeat for the desired number of reps.
- Start in a forearm plank position with your body in a straight line.
- Bring one knee towards your elbow on the same side.
- Return your leg to the starting position and repeat with the other leg.
- Continue alternating sides while keeping your core engaged.
- Repeat for the desired number of reps.
- Start in a high plank position with your hands directly under your shoulders.
- Bring one knee towards your chest while keeping your core engaged.
- Return your leg to the starting position and repeat with the other leg.
- Continue alternating sides in a smooth, controlled motion.
- Repeat for the desired number of reps.
- Lie on your back with your legs extended and arms at your sides.
- Lift your legs towards the ceiling, keeping them straight.
- Use your lower abs to lift your hips off the ground, pushing your feet towards the ceiling.
- Slowly lower your hips and legs back to the starting position.
- Repeat for the desired number of reps.
- Lie flat on your back with your legs extended and your arms at your sides.
- Lift your legs off the ground a few inches.
- Quickly scissor your legs by crossing one over the other, then alternating sides.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps.
- Lie on your back with your hands under your hips for support.
- Bring your knees towards your chest, then extend your legs straight out.
- Continue the motion, bringing your knees in and extending your legs out.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, hands behind your head.
- Lift one knee towards your elbow on the same side, crunching your obliques.
- Return to the starting position and repeat on the other side.
- Continue alternating sides in a controlled manner.
- Repeat for the desired number of reps.
- Lie flat on your back with your legs extended and arms at your sides.
- Lift your legs a few inches off the ground.
- Draw small circles with your legs, keeping them straight.
- Reverse the direction of the circles after a set number of reps.
- Keep your core engaged throughout the movement.
- Lie flat on your back with your legs extended and arms out to your sides.
- Lift your legs towards the ceiling, keeping them straight.
- Slowly lower your legs to one side without letting them touch the floor.
- Bring your legs back up and lower them to the other side.
- Continue alternating sides in a controlled manner.
- Lie on your back with your legs extended and arms overhead.
- Lift your legs and shoulders off the ground, keeping your lower back pressed into the floor.
- Hold the position while engaging your core muscles.
- Maintain a hollow body shape throughout the hold.
- Hold for the desired amount of time.
- Sit on the floor with your legs extended and hands on the floor behind you for support.
- Pull your knees towards your chest while leaning back slightly.
- Extend your legs back out without letting them touch the floor.
- Continue the motion, tucking your knees in and extending them out.
- Repeat for the desired number of reps.
- Sit on the floor with your legs extended and hands clasped in front of you.
- Lean back slightly and lift your legs off the ground.
- Twist your torso to one side while bringing your legs to the opposite side.
- Twist to the other side, alternating the motion.
- Keep your core engaged throughout the movement.
- Lie flat on your back with your legs extended and arms overhead.
- Simultaneously lift your legs and upper body towards each other, reaching your hands towards your feet.
- Lower back down to the starting position with control.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps.
- Lie on your back with your legs extended and arms overhead.
- Lift your legs and shoulders off the ground, maintaining a hollow body shape.
- Gently rock back and forth, using your core to control the movement.
- Keep your lower back pressed into the floor throughout the exercise.
- Repeat for the desired number of reps.
- Start standing with your feet shoulder-width apart.
- Lower into a squat and place your hands on the floor in front of you.
- Jump your feet back into a plank position.
- Perform a push-up, then jump your feet back towards your hands.
- Explode into a jump, reaching your hands overhead.
- Lie flat on your back with your knees bent and feet flat on the floor.
- Hold a weight plate or dumbbell at your chest.
- Perform a crunch by lifting your shoulders off the ground towards your knees.
- Slowly lower back down to the starting position.
- Repeat for the desired number of reps.
- Lie on your side with your knees bent and a weight plate held at your chest.
- Crunch your upper body towards your hips while engaging your obliques.
- Slowly lower back down to the starting position.
- Repeat for the desired number of reps before switching sides.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Walk forward, keeping your core engaged and your posture upright.
- Continue walking for the desired distance or time.
- Keep your grip strong and your shoulders relaxed.
- Stand with your feet shoulder-width apart, holding the end of a barbell in both hands.
- Rotate your torso to one side, bringing the barbell towards your hip.
- Rotate to the other side, keeping the barbell in front of you.
- Continue alternating sides in a controlled manner.
- Keep your core engaged throughout the movement.
- Attach a handle to the high pulley of a cable machine.
- Stand sideways to the machine, grabbing the handle with both hands.
- Pull the handle down and across your body in a chopping motion.
- Return to the starting position with control.
- Repeat for the desired number of reps before switching sides.
- Attach a rope handle to a high pulley on a cable machine.
- Kneel facing the machine, grabbing the rope handles with both hands.
- Pull the handles down towards your knees, curling your torso forward.
- Squeeze your abs at the bottom of the movement.
- Slowly return to the starting position.
- Attach a handle to the high pulley of a cable machine.
- Stand sideways to the machine, holding the handle with both hands at chest height.
- Twist your torso to pull the handle across your body to the opposite side.
- Return to the starting position with control.
- Repeat for the desired number of reps before switching sides.
- Attach a rope handle to a high pulley on a cable machine.
- Kneel facing the machine, grabbing the rope handles with both hands.
- Pull the handles down towards your knees, curling your torso forward.
- Squeeze your abs at the bottom of the movement.
- Slowly return to the starting position.
- Attach a resistance band to a low anchor point and lie on your back with the band around your ankles.
- Lift your legs towards the ceiling against the resistance of the band.
- Slowly lower your legs back down without letting them touch the floor.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps.
- Attach a resistance band to a high anchor point and kneel facing away from the anchor.
- Hold the band handles and pull them down towards your knees, curling your torso forward.
- Squeeze your abs at the bottom of the movement.
- Slowly return to the starting position.
- Repeat for the desired number of reps.
- Lie on your side with your top leg resting on a bench or elevated surface.
- Support your body on your forearm and lift your hips off the ground, forming a straight line from your head to your foot.
- Hold the position while engaging your core and inner thigh muscles.
- Repeat for the desired amount of time before switching sides.
- Stand with your feet shoulder-width apart, holding the end of a barbell in both hands.
- Rotate your torso to one side, bringing the barbell towards your hip.
- Rotate to the other side, keeping the barbell in front of you.
- Continue alternating sides in a controlled manner.
- Keep your core engaged throughout the movement.
- Lie flat on your back with your knees bent and feet flat on the floor.
- Hold a kettlebell with both hands at your chest.
- Perform a crunch by lifting your shoulders off the ground and bringing the kettlebell towards your knees.
- Slowly lower back down to the starting position.
- Repeat for the desired number of reps.
- Sit on an exercise ball with your feet flat on the floor.
- Roll back on the ball until your lower back is supported.
- Perform a crunch by lifting your shoulders off the ball, engaging your abs.
- Slowly lower back down to the starting position.
- Repeat for the desired number of reps.
- Lie on your back with your legs extended and arms overhead, holding an exercise ball.
- Lift your legs and upper body towards each other, transferring the ball from your hands to your feet.
- Lower your legs and arms back to the starting position with the ball between your feet.
- Repeat the motion, transferring the ball back to your hands.
- Continue alternating transfers for the desired number of reps.