Lie on your back, and lift your legs and arms up so they are extended toward the ceiling. Lift your upper back off the floor, reaching your hands toward your feet.
Lower your legs toward the floor while reaching your arms overhead, keeping your shoulders off the mat and lower back pressed into the mat.
Repeat the crunch motion to complete one rep.
Side Plank Dip
Lie on your side with legs stretched out and place your elbow on the floor directly underneath your shoulder with palm grasping the floor. Pile your feet on top of each other and lift your body up to neutral. Dip your hips down toward the floor and lift them higher than neutral. Complete at least 4 dips on each side.
Get into a high plank position. Place your hands firmly on the ground, directly under shoulders. …
Lower your body. Begin to lower your body—keeping your back flat and eyes focused about three feet in front of you to keep a neutral neck—until your chest grazes the floor…
Push back up.
Lay down with your back flat against the floor. Feet are also going to be flat against the floor about 6 inches from your glutes.
Straighten your body out so that from your knees to your shoulders you make a straight line. Lower your hips 3-4 inches and the pulse them upwards locking them out.
Continue pulsing up and down for the desired amount of time.
Side Crunches (lying)
Start out by lying on your right side with your legs lying on top of each other. Make sure your knees are bent a little bit. Place your left hand behind your head. Once you are in this set position, begin by moving your left elbow up as you would perform a normal crunch except this time the main emphasis is on your obliques.
Crunch as high as you can, hold the contraction for a second and then slowly drop back down into the starting position. Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (elevation) part of the exercise.
Note: While you cannot add resistance to this exercise you can concentrate on perfect execution and slow speed.
Weighted Cherry Pickers
Start in a seated position on the floor with knees bent into the chest and feet off the floor. Clasp your weight in front of your chest.
Keeping your knees where they are, focus on your core and reach your hands to the outside of your right hip and try to touch the floor with your knuckles.
Quickly switch to the left side and repeat.
Start by getting into a press up position. Bend your elbows and rest your weight on your forearms and not on your hands.
Your body should form a straight line from shoulders to ankles. Engage your core by sucking your belly button into your spine.
Hold this position for the prescribed time.