1. CORE EXERCISES

2. Alternating Human Arrow Starting in the same position as the human arrow, raise the left arm and right leg off of the floor. Keep the two straight and in line with the body. Hold for allotted time, then switch sides. Focus on keeping the core tight, and the body parallel to the floor.

3. Alternating Superman Laying flat on the floor or on a physio ball, raise your right arm and left left up off the floor. Keep both straight and and in line with the body. Return to floor slowly, then raise left arm and right leg. Repeat.

4. Back Extension Lay on the bench so that the padding in just below the hip. Keep the arms close to the body. Bend at the hip, lowering the body slowly and completely. Pull the body back up as high as possible.

5. Bicycles Lying on the back with hips and knees at 90 degrees, reach out with the right leg. Curl up so that the left elbow is reaching towards the right knee holding the crunch for 1 to 3 seconds. Rotate sides and repeat.

6. Double Crunches Start with hips and knees at 90 degrees. Curl up with the shoulders and knees, so that the shoulders and buttocks raises up off the floor.

7. Elbow Pull Toes on floor with elbows on ball, directly under chest. Keep abdominals contracted, and hold level position with butt down throughout the exercise. Push ball away from body with forearms, trying to get the arms to completely straight, keeping body level. Pull the elbows back to the body, using forearms.

8. Hip Twist on Stability Ball Put tips of toes on ball with hands on floor, back flat with abdominals tight. Remove one foot, bend the knee, and rotate leg under body with control. Untwist, return foot to ball. Repeat with opposite leg

9. Human Arrow Position your arms so that the shoulders are perpendicular to the floor and directly under the chest. Place your weight on the forearms and feet. Keep the core contracted so that the body is in a perfect line and parallel to the floor.

10. Inverted Vs Start with the feet on the physio ball and hands on the floor, so that the body is in a push-up position. Keeping the legs straight, slowly pull the ball forward underneath the body towards the hands. Slowly push the ball back into the starting position, leveling out the body. Repeat

11. Oblique Twist Balancing on the tailbone, bend the knees and cross the feet. Twist side to side with the abdominal muscles trying to keep the legs still.

12. Oblique Twist with Medicine Ball Hold the ball at a level equal with the chest. Bring the arms in front of the body. Bring body up to bridge with feet together. Twist side to side using the abdominals.

13. Oblique Twist on Stability Ball with Cables Set the cable arms to a height that is lower than the chest. Grip the handle with both hands and bring the arms in front of the body. Feet together, knees bent. Twist side to side using the abdominals and not the arms. Switch sides after the repetitions are done and repeat.

14. Reverse Curl Ups Start with the knees and hips bent at 90 degrees. Pull the knees to the chest rolling the hips up off of the pad. Slowly lower the knees back to the starting position and repeat.

15. Side Pelvic Lifts Starting on the side, place the elbow directly under the shoulder so that the body is being supported by it and the foot on the same side. Place the opposite hand behind the buttocks to help keep the hips forward. Slowly raise the hips up towards the ceiling and back down, never touching the floors.

16. Superman Keeping the arms and legs straight and in line with the body, raise both up as high as possible. Slowly lower both to the ground, then repeat.

17. V-ups Start by balancing on the tailbone with the shoulders and feet off of the floor. Raise the two at the same time, crunching up in a ‘V’ position. Lower back to the starting position, then repeat.