Isometric Ab Curl

• Lie flat on back on ground with left knee raised, place foot about even with right knee and be sure to keep right leg straight and extended.
• Place hands at sides and curl up by contracting abdominal muscles.
• You will only want to curl up as far as your shoulder blades coming off the ground. 
• Be mindful of pivoting around the midsection/ribcage rather than the lower back.
• Switch to opposite side and repeat.

Side Bridge

• Begin by laying on your side with your forearm flat on the floor directly under your shoulder to prop yourself up
• Stack your feet on top of one another.
• Contract your abdominal and core section while pressing forearm against the floor.
• Raise your hips until your body is straight from your ankles all the way to your shoulders.
• Hold for the amount of time that is indicated in your workout.
• Then repeat on the opposite side.

 

Double Crunch

• Begin lying flat on your back with your arms to your side
• Simultaneously lift your legs and body, bringing your knees and chin towards each other
• Lower body down, stopping just before feet and shoulders touch the ground.

 

Alternating Crunch

• Begin by lying flat on your back with your hands behind your head and your feat brought in half-way towards your body
• Thrust right elbow towards your left knee, hold, and lower your body
• Alternate sides and repeat.

Plank

• Begin by lying face down on the floor with feet together and arms to your side
• Bring your arms in and lift your body up, with you forearms as your base
• Your arms should be at a 90 degree angle and the only thing touching the ground should be your toes and you forearms.
• Hold form for recommended time.

Crunch

• Begin by lying flat on your back with your legs bent at the knee and feet resting at a shoulder’s width apart.
• Clasp your hand behind your head and tense your core to lift your shoulders off the floor.
• Make sure your face points towards the ceiling without bending your neck.
• Lower your body back down, while keep core tense, and repeat motion.

Reverse Crunch

• Begin by lying flat on the floor with feet together and your arms out from your side to establish balance.
• Bring your legs up to where they are bent at the knee at a 90 degree angle • Thrust legs upward while bringing your knees towards your chin
• Lower back down the starting point and repeat.

Reverse Crunch w/Ball

• Same as prior movement except you will hold a stability ball under your legs by squeezing it between your heels and your buttocks.