Plank Push-Up Row
Place a pair of dumbbells, slightly wider than shoulder width apart. Set yourself in a Pushup position with hands on dumbbells. Lower your body to the floor, pause, then complete 1 push up. Once you're back in the starting position, row the dumbbell on one side to the side of your chest by pulling
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 Elliptical Static Walk
Step on pedal platforms and grasp handle rails. Select "quick start" or enter the program. Pedal forward by placing weight on one foot, allowing the other foot to move forward. Alternate with the opposite side until momentum allows continued forward rotation.
Weighted Hanging Straight Leg Raise
Place weight between ankles or use no weight. Grasp and hang from high bar. With knees straight, raise legs by flexing hips until thighs are just past parallel to floor. Return until hips are extended downward. Repeat.
Weighted Captains Chair Leg Raise
Place a dumbbell on its side inside the captain’s chair. Get into the captain’s chair with your forearms on the pads, your hands on the handles, and your back against the back pad. Press your lower back against the back pad. Pinch the dumbbell between the arches of your feet. Keeping the dumbbell pinched
Lever Lying Leg Raise Bent Knee
Lie supine on machine with lower legs between padded bars. Grasp handles on each side. Pull lower leg bar up by flexing hips toward arms by flexing hips then waist. Continue to raise knees toward shoulders by flexing waist, raising hips from board. Return until waist and hips are extended down to original position.
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
Cable twist (down up)
Attach a stirrup (handle) to a shoulder-height cable pulley. Grasp the stirrup with both hands, with either your fingers interlaced or with one hand over the other. Step backward until the cable is pulled taut. Turn your lower body until your feet face away from the pulley, and stand with a staggered stance. Keeping
Incline Twisting Sit-up (version 2)
Hook feet under foot or ankle brace and lie supine on incline bench with hips and knees bent. Place hands behind neck. Flex and twist waist to one direction while raising torso from bench by bending hips. Return until back of shoulders contact padded incline board. Repeat to opposite side alternating twists.
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.
