1. Full Plank
Curl Ups
Performing Full Plank
Make sure your hands are directly
beneath your shoulders and your
knees directly beneath your hips
The tops of your feet can either be flat
on the floor or you can curl your toes
if you choose.
Inhale and exhale evenly through your
nose. If you can, make a slight sound
like the sea when you breathe. It can
help you flow through your routine
more effectively.
2. Planking Step-Up
Planking Step-Up
Get into pushup position and bend your
elbows so your forearms rest on the
floor (a plank).
From there, place one hand on the floor
as if in the bottom of a pushup. Place
the other hand down and push yourself
up until both arms are extended.
Reverse direction, lowering yourself
back into the plank one arm at a time.
Keep your core tight so your body
doesn’t twist to either side. Keep your
hips level.
3.
4. Heel Toe Touches
Curl Ups
Lie on your back: lie on your back with
your arms crossed over your chest.
Bend your knees slightly until your
feet are flat on the floor and about a
foot away from your buttocks.
Raise your upper body. Contract your
rectus abdominis muscles to raise
your upper body off of the ground.
Your shoulders should be around 30
degrees off the floor. Your rectus
abdominis is the main muscle used in
curl-ups.
Repeat with pace. Try going for a
minute straight. If you have proper
form, you should be able to do 20 curl
ups without a problem. You should do
the same amount in your first 30
seconds as in your last 30 seconds.
Often, beginners start out too fast and
cannot finish the time with strength
which results in bad form.
Heel Toe Touches
Lay down on your back on the
exercising floor with your knees bent.
Place your feet flat and widen then
slightly more than your shoulder-apart-
width.
Extend your arms towards the
downward direction by the side of the
body with your palms facing inwards.
While exhaling your breath, crunch
your abs in the forward right direction.
Try to catch your right ankle with the
right extended arm.
Now while you’re inhaling your breath,
leave the right ankle you caught hold of
with your right arm and very slowly
move back to the starting position.
Repeat the same for the left side.
Your one rep is complete when you
have completed both sides.
Repeat the Heel Toe Touches exercise.
5. Abdominal Twist
6. Cross Crunch

Abdominal Twist

Lie down on the floor placing

your feet either under
something that will not move
or by having a partner hold
them. Your legs should be
bent at the knees. Elevate
your upper body so that it
creates an imaginary V-shape
with your thighs.

Cross Crunch

Lie on your back and bend your

knees to approximately 60 degrees.
Position your feet flat on the floor.
Place your hands loosely behind
your head. This is the starting
position.
Raise your shoulders off the floor.
Bring your right elbow and shoulder
across your body. At the same time,
move your left knee toward your
left shoulder. Try to touch your knee
with your elbow. Repeat the
movement with your left elbow and
your right knee.
Your abdominal should be flexed
Continue alternating movements
until you have completed the
desired number of reps.