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  • 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 takes over.
  • Return them to the starting position, again using control to avoid swinging.

  • 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 the dumbbell upwards.
  • Pause, then lower the dumbbell back down, and repeat the same movement with your other arm.
  • That is the completion of 1 rep.

  • 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 position.
  • Alternate on the other side and repeat.

  • 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.
  • Lift your head and chest.

  • 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 sure to use your abdominal muscles and not momentum to move your legs.

  • Attach a rope to a high pulley and select an appropriate weight.
  • Stand with your back to the cable tower. Take the rope with both hands over your shoulders, holding it to your upper chest.
  • This will be your starting position.
  • Perform the movement by flexing the spine, crunching the weight down as far as you can.
  • Hold the peak contraction for a moment before returning to the starting position.

  • Start in a standard press up position with your hands shoulder width apart.
  • Extend your right arm in front of your body and extend your left leg out behind you. Try not to wobble! Tensing your abs will help.
  • Then return your arm and leg to their original position.
  • Make sure to alternate your arms and legs diagonally; lift your right arm and left leg, return to centre, then lift your left arm and right leg.
  • Repeat.

  • 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 yourself down, returning to your starting point. Inhale as you lower.

  • 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 from your center as you lower your head to the floor.
  • Draw your legs back into the frog position to complete one full rep.
  • Make sure to pull your navel to your spine throughout this exercise.

  • 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 you contract the abs so that the elbows travel towards the middle of the thighs.
  • Exhale as you perform this portion of the movement and hold the contraction for a second.
  • Slowly return to the starting position as you inhale. Tip: Make sure that you keep constant tension on the abs throughout the movement. Also, do not choose a weight so heavy that the lower back handles the brunt of the work.
  • Repeat

  • 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, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
  • After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.
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