Butterfly crunch


Lie on your back,put the hands behind head , your feet soles as close to your body .Touch the floor while the stomach muscles are being contracted. Exhale,curl your chest off a few inches of the floor toward the legs and make 10 repetitions.

Side to side


Lay on your back,arms at the sides,the soles on the floor also bend the knees.Contract the abs with right hand toward right food and breathe out.Than back to the primary position and repeat that with the other side.Make 15 repetitions.

Front plank


Start position is on your hands and knees ,abdomen and back are contracted drop down to your forearms rest on your feet’s balls .Maintain the back straight, the neck relaxed, and the hips up.stay in that position 3 seconds and back to start position.Make 1o repetitions.

Fingers to toes


Lay down on your back with arms down at the sides and legs straight.Contract the abdominal muscles while crunching up from the waist.Your back must be flat on the floor and you make 15 repetitions and again 15 repetitions.



Lay on your back, fingers behind the head. Maintain the abdominal muscles tightened, raise the left knee and touch it to your right elbow. Go back to the primary position, and then raise the right knee and touch it to your left elbow. Do 15 repetitions with alternations of sides with the abs contracted and relaxed hands so that you avoid straining your neck. Do 2 sets.

Leg swings


Lay down on your back with legs and feet pointed out and arms sideways, . Bring the navel in toward the spine while bending the legs to the left side about 5 inches from the floor and exhale  . Back to start position and  repeat with the other side 15 repetitions.Do 3 sets.

Ball leg lift


Lay on the face with a ball and roll forward until your hands are on the floor with just the tops’s feet flat on the ball. Maintain your back and right leg straight, and then slowly lift the leg several inches toward the ceiling.Stay in this position 3 seconds,. Make 10 repetitions and then change legs.

Source: www.healthadvisor356.com

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