Alternate V - up: Lie on flat on your Back, arms extended over your head and your legs flat. Lift one leg up to 60 degrees at the same time bring the opposite side arm up over your head and touch the shin to the vertical leg. Lower each but keep them 3 to 6 inches off the ground then lift the opposite side.
Alternating leg plank: Starting in the prone position, push up to either to your forearms or into the push up position. Keeping your torso firm, lift one foot off the ground 6" and hold. Then switch feet.
Crunches: Sitting on the floor with your knees bent and your feet flat on the floor, cross your arms over your chest. With your shoulders slightly off the ground, lift up approximately 6 inches and lower yourself back down.
Hip Raises: Lie prone on the floor. Arms extended by your side, palm facing down. Elevate your legs to 90 degrees. Reach to the ceiling with your feet by contacting your lower abdominal muscles, allowing your hips to raise off the ground.
Russian twist: Seated with your knees bent and heels in contact with the ground. Lean back until you feel your stomach muscles engage and stabilize your body. With arms out stretched, hold a medicine ball or a weight, rotate as far to the right and touch the ground behind you. Note: make sure your entire torso rotates. Let your eyes follow the weight. - Come back to the middle then left.
Scullers: In the seated position with your knees bent, feet 3" off the ground, extend and open your arms wide. Then straighten your legs and bend your arms at the elbow so you finish with your thumbs at your torso.
Side crunch: Lie on your right side. Place your legs on top of each other and bend your knees. Place your left hand behind your head, lift your shoulders off the ground, pointing your left elbow toward your knees on the right. Repeat on opposite side.
Side- Middle-Side: Start In the seated position with your knees bent , feet off the ground, arms resting by your side. Shift your weight to one side. Stabilize your body in this position. Extend then draw your knees back toward your torso and crunch your upper body towards your knees. Repeat the same motion in the middle then on the other side.
Side Plank: Lie on your side. Place your feet on top of each other. With your bottom hand in line with your shoulder, press up. Keep your torso in line with your shoulders and feet. Make sure your hips stay firm.
Squirmies: Lie on your back, knees bent and feet flat on the floor. Your arms are by your side with your palms facing down. Alternate sliding your palms on the ground and touch your heels. The bend and contract from your torso.
Straight leg side to side: Lie on your back with your legs at 90 degrees, your arms out to your side with your palms facing down. Keeping the insoles of your feet together, lower your legato the side within 6 inches of the ground. Then to the other side.
Straight leg V - up: Lie flat on your back with your arms stretched over your head. Lift arms and legs at the same time meeting at 90 degrees. Lower yourself back down keeping your legs 6 inches from the ground and your shoulders off the ground. Superman: In the prone position, stretch your hands out over your head, legs straight. Lift your arms and knees off the ground and hold. Toes touches: Lie flat on your back with your legs at 90 degrees. Extend your arms and place the palms of your hands on your shins with your shoulders off the ground. With each rep, contract your abs so that your hands side up toward your toes.
V - ups: Lie on your back, legs straight with your arms extended over your head. Fold your body upward by lifting your legs and stretching your arms toward your toes.
30 / 60/ 90: The exercise is a series of movements that your legs will do in the 30-degree and 60-degree positions. The movements include flutter kicks, bicycles, cross-overs and a static hold. Lie on the floor with your back flat. Your arms are by your side with palms facing down. Lift your legs approximately 6" ( 30 degrees) and 18" ( 60 degrees), 90" is perpendicular to your torso. - Flutter kick: small vertical kicks. Bicycle kick: small horizontal pedal motion. Cross over: cross right leg over the top left on the horizontal plane.
Disclaimer:
Always consult a
physician before beginning any exercise program. If you experience any
pain or difficulty with these exercises, stop and consult your health
care provider. If you experience any symptoms of weakness,
unsteadiness, light-headedness or dizziness, nausea or shortness of
breath stop immediately. Mild soreness after exercise may be
experienced after beginning a new exercise program. Contact your
physician if the soreness does not improve after 2-3 days. Use these
exercises at your own risk.