Weighted Leg Extension Crunch
Lie on the floor with your hands behind your neck. Keep your knees at 90 degree in the air, hold the gym ball between your legs. Move into crunch position and as you lift your torso raise the ball in the air.
V-up
Sit on floor or mat. Lie supine with hands on floor overhead. Simultaneously raise straight legs and torso. Reach toward raised feet. Return to starting position. Repeat.
Lever Seated Hip Adduction
Sit on seat and lift one leg onto padded lever. Lean back onto back pad. Grasp handles attached to leg levers. Push handles together and raise other leg onto another padded lever. Release leg lever handles and grasp other handles to each side. Move legs together until leg levers make contact. Allow legs to
Medicine Ball Sit up (wall)
Lie flat on your back with your knees bent to 90 degrees. Hold a medicine ball with both hands on top of your chest. Keeping the medicine ball against your chest, tighten your stomach and use your abs to raise your shoulder and torso off the ground, crunching towards your knees. Pause, then slowly
Jack Split Crunches
Lie flat on the floor (or exercise mat) on your back with your arms extended straight back behind your head and your legs extended also. This will be your starting position. As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a jack-knife position. Tip: The legs
Incline Leg Hip Raise (leg straight)
Lie supine on an incline bench, positioned at an angle of 45 degrees, with your torso elevated. Use your hands to grab the sides of the bench or the feet rollers for support. Keeping your knees straight, extend your legs so that they are parallel to the floor. It is your starting position. Lift
Hip Raise (bent knee)
Lay flat on the floor with your arms next to your sides. Now bend your knees at around a 75-degree angle and lift your feet off the floor by around 2 inches. Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue
Side Bridge
Works your obliques and helps stabilize your spine. Lie on your side and support your body between your forearm and knee to your feet. Hold position for two to four seconds. Repeat on the other side. Build up to at least 60 seconds on each side of your body!
Hanging Straight Leg Raise
Grasp a bar above your head. You don't have to necessarily be hanging at this stage, but ideally, the grip does have to be well above your head. An overhand grip with your thumb around the bar will be the most stable. Pull your shoulder blades down and back, engaging your lats. Tilt your
Hanging Straight Leg Hip Raise
Grasp and hang from high bar with slightly wider than shoulder width overhand grip. With knees straight, raise legs by flexing hips until hips are completely flexed or knees are well above hips. Return until hips are extended downward. Repeat.
Cable Hip Adduction
Stand in front of a low pulley facing forward with one leg next to the pulley and the other one away. Attach the ankle cuff to the cable and also to the ankle of the leg that is next to the pulley. Now step out and away from the stack with a wide stance