Exercise no. 1

Standing Twists

Twist your upper body to the left side as far as you possibly can while keeping the lower body stationary. When you reach the farthest points, change the direction and quickly twist your body to the right side. Squeeze and use your obliques on each twist.

60 Seconds
Exercise no. 2

Lying down scissor kicks

Lay flat on your back on a mat with your arms by your sides and your palms down. Extend your legs with a slight bend in your knees. Lift your heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions with your legs.

60 Seconds
Exercise no. 3

Standing Side Bends

Slowly lean side to side, accentuating the range of motion. Both sets of obliques will work in each direction. Slowly side-bend your trunk to the left, reaching down the side of your left leg to try to touch the outside of your knee.

20 reps each side
Exercise no. 4

Kettlebell or Dumbbell Pullovers

Lie on upper back perpendicular to bench. Flex hips slightly. Keeping elbows slightly bent throughout movement, lower dumbbell over and beyond head until upper arms are in-line with torso. Pull dumbbell up and over chest. Repeat.

30 Reps
Exercise no. 5

Stability Ball Back Extensions

Lie facedown on a stability ball, hands behind your head, feet against a sturdy object. Squeeze your glutes and lift your torso up until your body forms a straight line. Hold for one or two seconds. Slowly return to start.

20-30 Reps
Exercise no. 5

Reverse Crunches

Reverse Crunch. Starting Position Lie on the floor or a mat on your back, with knees bent and hands behind head. Lift legs and bend knees to 90 degrees. Keep a space between your chin and chest (looking diagonal towards the ceiling).

20 Reps
Body Areas Worked
Abdominals
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Glutes
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Hamstrings
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quads & obliques
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shoulders
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quads & obliques
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Workout Goals
muscle build-up
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core strenght
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weight loss
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