Lying Leg RAISE

Lie down with your hands by your side or grab at the end of the bench for support. Slowly raise your legs to 90 degrees, contracting the abdominal muscles and rolling your hips towards your chest. Return to starting position under control.

ABDOMINAL CRUNCH

Lie face-up on the floor with your knees bent and your feet flat on the floor for stability. Place both hands behind your head to support your neck. As you exhale, slowly use your abdominals to curl yourself up, closing the distance between your pelvis and ribcage. Lower yourself back to the ground slowly.

Ab Side Twist

Sit on the floor with your feet flat on the floor and knees bent. Keep your back flat and abs tight. Grab your dumbbell or kettlebell. Lean back around 15 degrees and tighten your core. Now, slowly lift your feet off the floor and raise your calves until they are parallel to the floor. (Note: you can wrap your legs for stability). Twist first to one side, then back to the center.

Plank

Get into a push-up position with your forearms on the floor. Make sure your body is straight from your heels to the top of your head—don’t sag, pike at the hips or drop your head. Tighten your abs. Control the position using the strength of your core and hold as long as you can.

Cardio:

STATIONARY BIKE INTERVALS – 30 MINUTES

INTERVAL TRAINING – workouts in which you alternate periods of high-intensity  exercise with low-intensity recovery periods.