Move 1: The Plank

Move 2: The Side Plank

Move 3: Bicycle Crunch






Move 4: Leg raises 3 sets, 10 secs each



Move 5: Double raise
This exercise is all about balance between your back and your legs,
try to do three sets where you hold the double raise for 10 secondes
Starting at the top of a pushup position, bend your
elbows and lower yourself down until you can shift
your weight from your hands to your forearms. Your
body should form a straight line. Brace your abs
(imagine someone is about to punch you in the gut)
and hold for 60 seconds. If you can't make it to 60
seconds, hold for 5 to 10 seconds and rest for 5
seconds, continuing for 1 minute. Focus on form:
Don't drop your hips or raise your butt.

Lie on your right side with your legs straight. Prop
yourself up with your right forearm so your body
forms a diagonal line. Rest your left hand on your
hip. Brace your abs and hold for 60 seconds. If you
can't make it to 60 seconds, hold for 5 to 10
seconds and rest for 5; continue for 1 minute. Be
sure your hips and knees stay off the floor.
1. Lie face up on your mat and place your hands
behind your head, lightly supporting it with your
fingers.
2. Bring the knees in to the chest and lift the
shoulder blades off the floor without pulling on the
neck.
3. Rotate to the left, bringing the right elbow towards
the left knee as you straighten the other leg.
4. Switch sides, bringing the left elbow towards the
right knee.
5. Continue alternating sides in a 'pedaling' motion
for 1-3 sets of 12-16 reps.

As simple as it
looks, keep legs
straight, about 45
degrees above the
ground and your
back on the
ground.