Week One

Basic Crunch 3x10

1. Lie face up on a mat. Flex your knees and bring your heels close to your buttocks. Cross you hands over your chest.

2. Slowly curl your upper body towards your knees until your shoulder blades leave the floor. This should be a rolling, curling motion. Concentrate on strongly contracting your abdominal muscles. Hold this position for a moment.

3. Slowly allow your upper body to curl back to the floor.

Tips

• Exhale on the upward portions and inhale on the downward portion.

Basic Oblique Crunch 3x10

1. Lie face up on a mat. Flex your knees and bring your heels close to your buttocks. Cross you hands over your chest.

2. Slowly curl your upper body towards your knees and rotate your body so that your left elbow moves toward your right knee. This should be a rolling, curling motion. Concentrate on strongly contracting your abdominal muscles. Hold this position for a moment.

3. Slowly allow your upper body to curl back to the floor.

4. Alternate between moving your left elbow to your right knee and your right elbow to your left knee.

Tips

• Exhale on the upward portions and inhale on the downward portion.
• Use a controlled curling motion throughout the exercise.

Heel Slides 2x10

1. Lie on your back with your hands by your side in neutral spine.

2. Slowly straighten one knee and then return to the starting position.

3. Alternate Legs.

4. Keep your spine and pelvis completely still and breathe normally

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Heel Taps 2x10

1. Lie on your back in neutral spine with your hands by your side and your legs in tabletop position.

2. Slowly lower one leg until your heel touches the ground and then return to the starting position.

3. Keep your spine and pelvis completely still and breathe normally

Plank 3x30 sec

1. Lying on your stomach with your forearms on the ground under your chest and your feet slightly wider than hip width apart

2. Push off of your elbows, supporting your weight on your forearms and toes

3. Hold a static position for 15-60 seconds

Tips

· Keep your tummy tight and your head in line with your spine

· There should be a straight line between your ear and your ankle, with no sagging or bending

Alternating Quadruped 3x10

1. Start on your hands and knees with hands directly below shoulders and knees below hips. Draw your belly button up and in and maintain throughout entire exercise.

2. Extend your right arm forward at the same time you extend your left knee backwards. Remember to keep thumb pointing upwards throughout exercise.

3. Return to start position and switch sides OR bring elbow to knee ten times on that side before switching to other side.

Tips

· Do not allow any movement in your trunk or hips throughout exercise

· Only move arms and legs as far as you can without moving spine.

Criss Cross 2x6

1. Exhale right elbow toward left knee until all air is gone
2. Inhale towards center
3. Exhale left elbow towards right knee until all air is gone