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
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
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,
Lever Seated Leg Curl (female)
Sit on apparatus with back against padded back support. Place back of lower leg on top of padded lever. Secure lap pad against thigh just above knees. Grasp handles on lap support. Pull lever to back of thighs by flexing knees. Return lever until knees are straight. Repeat.
Crab Twist Toe Touch
Start by sitting on the floor with your legs out in front of you and arms behind you. You can point your fingers behind you or out slightly to the sides. Place your feet flat on the floor, knees bent and push your hips up towards the sky until your body becomes parallel. Keeping
Lying Leg Raise
Lie on your back, legs straight and together. Keep your legs straight and lift them all the way up to the ceiling until your butt comes off the floor. Slowly lower your legs back down till they're just above the floor. Hold for a moment. Raise your legs back up. Repeat.
Suspension Supine Crunch
Adjust the straps so the handles are at an appropriate height. Put your palms on the ground and your back should be facing the ground and eyes towards the ceiling. Position yourself in front of the suspension system, place your feet into the handles. Begin with your legs straight and your hips extended. This
Weighted Hanging leg-hip raise
Place weight between ankles or use no weight. Grasp and hang from high bar. Raise legs by flexing hips and knees until hips are fully flexed. Continue to raise knees toward shoulders by flexing waist. Return until waist, hips, and knees are extended. Repeat.
