Abs | |
|---|---|
 | 15 reps 5 sets |
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 | 15 reps 5 sets |
 | Place a Swiss ball next to an exercise bench. Place your forearms on the ball so that your elbows are directly under your shoulders. Step one foot back onto the bench and then the other. Your feet should be separated about four to six inches apart. Keep your feet flexed, and hold your body in a straight line for 30 seconds. Release down. That’s one set. When you return to this move in the next round, hold for 15 more seconds. During the third round, add another 15 seconds for a total of 60 seconds. |
 | Lie face-up so that the middle of your back is centered on a Swiss ball and your feet are on the floor with your knees bent. Reach overhead with both hands to hold your anchor (A). Contract your core muscles, and pull your legs upward until your feet are over your hips (B). Pause for two seconds, then slowly lower your legs back down until they’re a few inches off the ground (C). That’s one rep; do a total of 15. |
 | Begin standing with your feet together and a dumbbell in each hand by your side. Tilt to the left and lower left dumbbell down your side. Then tilt to the right. Continue alternating sides. Complete 15 reps on each side, 30 reps total. |
 | Lie flat on your back. Extend your arms so they’re against the sides of your body with your palms pressing into the floor, or bend your elbows and place your palms under the back of your head. – Bend your knees and draw them into your ribs. This will make it easier to pull your navel in toward your spine and actively press your lower back flat on the ground. – Lift both legs straight up toward the ceiling, continuing to engage your abs and pressing your lower back into the ground. – Keeping your core strong, slowly lower your right leg down toward the ground until it is a few inches above. Then slowly scissor your legs, lifting your right leg back up as you lower your left leg down toward the ground. |
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