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.

Hanging Leg Raise

Hang from a chin-up bar. With your legs bent at the knees, exhale and raise them until they are just above parallel to the floor. Keep your back rounded and tilt your pelvis forward as your abs contract. Think of “rolling” yourself up. Repeat.

Kneeling Cable Crunch

Attach the rope to the high pully. Grab onto the rope, kneel and position your wrists on either side of your head. Begin with your hips back and slightly flexed. While keeping your hips stationary, blow the air out of your lungs, consciously flex your abs, and roll your chest towards your pelvis. Crunch down until your elbows touch your thighs.

Bicycle Kick

Lie face up and place your hands behind your head, supporting your neck with your fingers. Tighten your abs and have the small of your back pushed hard against the floor. Lift your knees in toward your chest while lifting your shoulder blades off the floor. Rotate to the right, bringing the left elbow towards the right knee as you extend the other leg into the air. Switch sides, bringing the right elbow towards the left knee. Alternate each side in a bicycle pedaling motion.

Cardio:

INCLINE TREADMILL – 30 MINUTES

[medium stride]