V UPS Start on your back with hands extended up over your head. Keeping your arms and legs as straight as possible, lift them up off the ground and towards each other so that your body is in a “V” position. At the top of the exercise your butt should be the only contact point [...]
3 LEVEL CRUNCHES There are 3 versions of the crunch performed with this exercise: 1. Legs straight up in the air 2. Legs bent at the knees 3. Legs on the ground Start on your back with your feet up in the air and hands cradling the back of your head, just above the neck. [...]
SWIMMERS Swimmers are a basic lower back strengthening exercise that is very beneficial—especially if you have lower back pain. A majority of lower back issues is due to a lack of strength in the lower back muscles, therefore an exercise like swimmers can help alleviate back pain. Start lying on your stomach with your hands [...]
SIDE V UPS The Side V Ups is variation of the V Ups that focuses more attention on one specific side of the abs and obliques. Start on your side with bottom forearm on the ground (elbow under your shoulder) and your top arm behind your head. Propping your upper torso up off the ground [...]
CRUNCHES There are many ways to do crunches wrong and only one way to do it right. Start on your back with your feet on the ground and hands cradling the back of your head, just above the neck. Leading with your chin up, contract your abs and lift your head and upper torso off [...]
CROSSOVER V-UPS Start on your back with hands extended up over your head. Keeping your arms and legs as straight as possible, lift them up off the ground and towards each other. As you are lifting your arms and legs, slowly rotate toward one side so that one hand goes towards the opposite foot—if you [...]
CROSSOVER CRUNCHES This is variation of the crunch that focuses more attention on one specific side of the abs. Start on your back with one foot on the ground and your other foot folded up onto the opposite knee. Bring your hand opposite of the folded leg up behind the back of your head—just above [...]
PLANKS The plank is an isometric or static exercise—the muscles involved stay contracted and do not move from their position. Start on your stomach with your elbows under your shoulders and forearms parallel to each other. Lift your stomach off the ground so that only your forearms and feet are touching the ground. Try to [...]
BICYCLES The bicycle is the intermediate version of the crossover crunch. Start on your back with one foot on the ground and your other foot extended out above the ground. With both hands behind the back of your head—just above the neck—bring your extended knee in and the opposite elbow towards it. Simultaneously extend your [...]
BACK EXTENSION The back extension is the intermediate version of the swimmers. Start lying on your stomach with your hands on the ground under your chin. Simulaneously lift both arms and both legs 4-8 inches off the ground. Be sure to keep your next relaxed and lift your legs from the hips so that your [...]