Targeted Muscle Groups: Abs

How to do russian twists step by step:

1. Sit with your feet hip-width apart, flat on the floor and clasp your hands out in front of your chest.
2. Lift your feet slightly off the floor, balancing on your coccyx.
3. Twist to the right without dropping your feet then return to center
4. Twist to the left and return to center
5. Repeat without dropping your feet

Targeted Muscle Groups: Abs

How to do knee to elbow planks step by step:

1. Start in the plank position with your wrists under shoulders and body aligned from head to heels.
2. Drive your right knee toward the outside of your right elbow by lifting your leg and bending your knee
3. Return to the beginning position.
4. Alternate and Repeat

Targeted Muscle Groups: Abs

How to do leg lifts step by step:

1. Lie on the floor face up, feet together
2. Keep your legs together and lift them off the ground by contracting your abs
3. Return towards the starting position but do not allow your feet to rest on the ground
4. Repeat

Targeted Muscle Groups: Abs

How to do v-holds step by step:

1. Lie face up on the floor, feet together
2. Raise your torso and and legs together so that your body makes a V
3. Hold this position for time

Targeted Muscle Groups: Abs

How to do full extension crunches step by step:

1. Sit on the edge of a swiss ball so that your feet are flat on the floor and the swiss ball is at the base of your back
2. Extend yourself backwards over the swiss ball and lower yourself towards the ground holding for a two count when abs are fully extended
3. Contract your abs and raise back up to the starting position
4. Repeat

Swiss Ball Alternatives: If you do not have access to a swiss ball you can replace it with a stack of folded towels or 2 or three pillows.

Targeted Muscle Groups: Lower Back, Core

How to do bird dogs step by step:

1. Get on all fours keeping your back straight with your knees directly under your hips and your hands directly under your shoulders
2. Lift your right arm and it extended it out in front of you simultaneously lift your left leg and extend it behind you
3. Hold for a 2 count and return to the starting position
4. Alternate and Repeat

Targeted Muscle Groups: Abs

How to do bicycle crunches step by step:

1. Lie on your back with your legs extended
2. Lift your right leg towards your chest and simultaneously lift your torso
3. Rotate your torso so your left elbow touches your right knee
4. Return to the starting position
5. Alternate and repeat

Targeted Muscle Groups: Obliques

How to do lateral planks step by step:

1. Get in the plank position where your right forearm rests on the ground with your elbow in line with your shoulder, body aligned from head to heels with your left foot stacked on your right.Your left hand rests on your body
2. Keep your hips up and hold this position contracting the abs
3. Hold for time, then switch sides