Bicycle
• Lye on your back knees bent in a table top position.
• Put hands behind your head and lift right shoulder.
• Stretch shoulder towards your left knee.
• Extend the right leg straight out but not touching the floor.
• Return to start and continue alternating sides.

Plank
• Come to the floor on your hands and knees.
• Knees directly under hips and hip width apart.
• Hands directly beneath your shoulders and shoulder width apart.
• Extend your right leg straight out behind and touch toes to the ground.
• Extend your left leg straight out behind and touch toes to the ground
• Your body should remain in a straight line from the crown of your head through your feet.

Alternative Plank
• Come to the floor on your hands and knees.
• Knees directly under hips and hip width apart.
• Hands directly beneath your shoulders and shoulder width apart.
• Come further down and onto your forearms. Join your hands together so your arms are in a triangle.
• Extend your right leg straight out behind and touch toes to the ground.
• Extend your left leg straight out behind and touch toes to the ground
• Your body should remain in a straight line from the crown of your head through your feet.

Abs In and Out
• Sitting on the floor, place your hands behind your hips.
• Roll back onto your tailbone.
• Knees are bent and in a table top position.
• Extend both legs forward and back.

Knee in and Out
• Come to the floor on your hands and knees.
• Knees directly under hips and hip width apart.
• Hands directly beneath your shoulders and shoulder width apart.
• Extend your right leg straight out behind and touch toes to the ground.
• Extend your left leg straight out behind and touch toes to the ground
• Your body should be in a straight line from the crown of your head through your feet.
• Draw your left knee forward towards your chest.
• Return the left knee and draw the right knee forward towards your chest.
• Continue alternating knees.
• Extend your right leg straight out behind and touch toes to the ground.
• Extend your left leg straight out behind and touch toes to the ground
• Your body should remain in a straight line from the crown of your head through your feet.

Curl Up with Twist
• Lye on your back with knees bent and feet flat on the floor.
• Straighten your arms out in front of you with palms together.
• Lean back onto your tailbone.
• Engage your core and twist to the right as far as you can.
• Arms are still straight out in front and twist with you to the right.
• Come back to center and twist to the left.

Variations on Curl Up with Twist
• Hold a dumbbell in both hands instead of palms together.
• Lift your feet slightly off the ground throughout the alternating twists.

Hip Rolls
• Lye on your back knees bent in a table top position.
• Extend your arms out into a T position.
• Engage your core and lower your legs to the right as far as you can, but don’t touch the ground.
• Bring back to center and repeat to the left.
• Continue alternating.

Crunch
• Lye on your back with knees bent and feet flat on the floor.
• Put both hands behind your head.
• Engage your core and lift your head and shoulders.
• Hold for 2 seconds then slowly lower.

Single Leg Stretch
• Lie on your back with your legs in a tabletop position.
• Lift your head and shoulders dropping the chin slightly.
• Draw one knee closer towards the chest and place both hands on it. Extend the other leg straight out at a 45 degree angle.
• Now switch legs drawing the extended leg in close to the body with both hands on the knee and extend the opposite leg straight out. Continue switching the legs in a slow fluid motion.

Stabilizing the Core
• Stand with feet hip width apart.
• Hold a dumbbell in both hands straight out in front of your chest.
• Slowly twist your arms to the left as far as you can and still keeping your torso stable facing forward.
• Come back to center and repeat to the right.

Dumbbell Side Bends
• Stand with your feet hip width apart.
• Your arms hang at your sides each holding a dumbbell.
• Anchor your torso and slowly bend to the left, allowing the weight to draw your hand toward your knee.


Hip Crosses
• Stand with feet open wide, keep your knees slightly bent.
• Clasp your hands in front of your chest, holding a dumbbell.
• Keep your pelvis static facing forward
• Bring both hands down to the left hip.
• Take your hands back to your chest and repeat on the right side.

Reverse Chop
• You will hold one dumbbell together in both hands.
• Stand with feet open wide. Bend your knees; rotate your torso to the left and bring your hands to your left thigh. This is starting position.
• Straighten your legs.
• Keep your arms straight and at the same time extend the weight above your right shoulder.
• Return to start and continue alternating.

Reverse Crunch
• Begin by lying on the floor, knees bent, feet flat on the floor, and hands behind the head.
• Lift knees towards the chest, and then move knees away from body bringing head, neck, and shoulders up at the same time.
• Lower your head and draw the knees back into the chest.

Arm and Leg Balance
• Begin on the floor on your hands and knees.
• Draw your left knee in towards your chest and drop your head towards the knee.
• Lift your face forward and take left leg up and out straight behind you. The left leg is lifted, not touching the floor.
• At the same time lift your right arm and reach forward in front. Hold for 2 breaths then bring knee and arm down.
• Repeat on other side.

Leg Lowers
• Lie on your back with legs extended straight out.
• Extend your arms into a T position.
• Slowly lift both legs together all the way up to 90 degrees if possible.
• Keep a slight bend in the knees.
• Lower both legs slowly, stopping before the touch the ground.
• Continue lifting and lowering slowly.

If you have questions or an exercise you would like to see please let me know.