Captains Chair Straight Leg Raise
Assume your position in the captain's chair with your lower back in the back rest and your hands on the grips. Extend your legs toward the floor. Keep your legs together and bend at the hips to raise your legs parallel to the floor. Move slowly and deliberately — avoid swinging so that momentum
Stability Ball Rounded Rollout (female)
Take a stability ball and rest your arms till the elbows on the ball. Form a straight line with your body and resting your body on your toes. This is your starting position. Using your forearms move the ball in circular motion towards the right side. Complete the circle and return to the starting
Starfish Crunch (beginner) (female)
Lie on the ground with your arms and legs extended so that you're creating an "X" position on the ground. In one movement, lift shoulders and legs off the ground and hug knees to chest, engaging core to come up. Slowly lower back down.
Hundred
Place a yoga mat down on the floor. Lie down on your back, centred on the Pilates mat. Lift your legs above your hips and then push them straight out. Form a circle with your hands and bring to the top of your head, raise your arms straight and bring them to the knee.
Twisted Leg Raise (female)
Hang from a chin-up bar or some gyms have benches specifically made for hanging leg raises. Raise your knees up as high as you can in a diagonal fashion (bringing one knee towards opposite shoulder). Hold the position at the top and then lower your legs back down. Repeat on the other side. Be
3 4 Sit up (female)
Begin by lying on the floor. Place your hands behind you neck Keep feet closer to hips Without jerking the neck slowly raise your torso up from the floor Chin should not be locked in the chest and try reaching the ceiling with your head Raise yourself and try reaching our knees Slowly, lower
Cable Seated Twist on Floor (female)
Grasp stirrup and straddle bench orientated with side facing medium height cable pulley. Sit with feet on floor. Hold onto stirrup with both hands with arms extending out straight toward stirrup. Keeping arms straight, rotate torso to opposite side until cable makes contact with shoulder. Return to original position, continue with opposite side. Repeat
Frog Crunch
Start on your back with your hands behind your head and your elbows wide. Keeping your heels together and toes pointed out. Bring your knees to touch your elbows as you perform a crunch bringing your upper back and head off the floor. Keeping your abs engaged and heels together, lengthen your legs away
Weighted Russian Twist (VERSION 2)
Sit up tall on the floor with your knees bent and feet flat. Hold a weight plate with your hands, bracing the muscles of your core. Extend your hands outward directly in front of your chest. Take a deep inhale, then exhale and lean backward with a long, tall spine, holding your torso at
Cable Kneeling Crunch (female)
Kneel below a high pulley that contains a rope attachment. Grasp cable rope attachment and lower the rope until your hands are placed next to your face. Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position. With the hips stationary, flex the waist as
Wheel Rollout (female)
Hold the Ab Roller with both hands and kneel on the floor. Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position. Slowly roll the ab roller straight forward,
Barbell Standing Twist (female)
The standing barbell twist exercise focuses on your obliques. Grab a light barbell and rest it on the muscle on the back of your neck. Do not rest the weight on your neck! Stand up straight, with your feet firmly on the floor at a wide than shoulder width stance, and your back straight.