- Heel Touches – Lie down on your back with your knees bent, feet flat on the floor, arms straight reaching for your heels. From here, engage your abs by lifting your upper back and shoulder blades off the floor/mat. Rotate laterally so you alternate touching the back of each heel, as shown. Keep it going for 1 minute, trying to engage your abs the whole time. Trainer Tip: the closer your heels are to your butt, the easier this is; the farther away they are, the more difficult. I want you to really have to REACH for those heels, but if you need a rest briefly, bring your feet in closer to your butt for a few seconds.
2. Knee tucks– Stay on the floor, legs extended with hands by your sides, elbows on the ground. Bring your knees to your chest (and chest to your knees), using your abdominal to pull your legs in and chest up (your hands don’t do any pushing here). Elbows should come off the ground, but hands stay planted. Keep ’em going for 1 minute. If you want to increase the intensity, take your hands off the floor and extend them overhead and reach for your toes on the way up.
3. Scissor Pulses – Start on your back, with your legs in an L (both straight, one hovering over the floor and one up in the air). Keep your legs in that L and pulse up twice towards the foot that’s raised, trying to get your shoulder blades off the mat if you can. Once 2 pulses are done, switch legs, and do 2 pulses up on the other side. Keep alternating for 1 minute, 2 pulses each side before switching. Remember to keep the leg that’s parallel to the ground hovering and not resting on the floor.
4. Leaning Oblique Twists (each side) – Stick with either 30 seconds each side, or do a full minute on each side… Let’s start on the left side. So you’ll kneel down on your left knee, and extend your right leg out straight. Place your right hand behind your head and lean to the left so your body forms a straight line from neck to toe (as shown – you’ll feel your right obliques engage here). From this position, twist your torso to bring your right elbow down towards the floor (shown). Bring yourself back up to that starting position, maintaining that straight line from neck to toe (keep that spine straight).
6. Garhammer Raise – Lie on your back with your arms above your head and your legs extended in the air above you. Keep your core tensed and lower your legs down to a few inches above the ground. Engage your abs whilst your legs are above the floor and raise your legs up with your toes pointed. When your legs are above you, raise your lower back off the floor to bring your toes over your head. Keep your abs tight and lower your legs back down to your start position with them elevated a few inches above the floor. This is one rep.
Crunches – Lie flat on your back. Place your hands on the side of your head or flat beside you. Don’t pull on your head or neck. Tense your abs to bring your torso off the floor, whilst at the same time using your abs to raise your legs into the air to complete the crunch. Hold for 2-3 seconds before returning to a flat initial position. One crunch is one rep.