to moderate
pace.
:: IT #2 :: Twisters (MRPS 20)
Lay on your back with your knees bend and feet flat on the ground... keep your elbows close to the body and your hands in a “praying position” in front of your chest.
Perform a crunch by exhaling and contracting the abdominals... but while in the top position, twist back and forth, touching hands to each side of your body before returning to the down position.
This is one repetition.
Alternate which side you twist to first with each repetition.
Works the abdominals and oblique muscles.
:: IT #3 :: 6 Inch Crunch (MRPS 20)
Lay flat on your back with your legs straight.
Press the small of your back toward the floor and raise both legs 6 inches.
Exhale and contract your abdominals by trying to pull your bottom rib toward your hip while keeping your chin tucked close to your chest.
Relax and repeat without dropping your feet to the ground.
Works the abdominals and hip flexors.
:: IT #4 :: Flutter Kicks (MRPS 20)
Lay on your back with your legs straight.
Tilt your pelvis up, press your lower back to the ground while raising you legs about 6 inches and tuck your chin to your chest... This will take quite a bit of strain off the lower back.
Keep your legs slightly bent and bring your left leg up perpendicular to the ground so that your left heel is directly over your left hip.
Lower your left leg while bringing your
Tilt your pelvis up, press your lower back to the ground while raising you legs about 6 inches and tuck your chin to your chest... This will take quite a bit of strain off the lower back.
Inhale as you open your legs wide... and then exhale as you reverse direction and cross your legs.
Alternate the leg that goes under and over on each repetition.
:: IT #6 :: Alternating Toe Touch Crunch (MRPS 20)
Lie on your back with your legs straight, perpendicular to the floor... You can perform this exercise with your butt up against a wall for support if necessary.
Exhale and contract your abdominals while reaching up and touching the left foot with the right hand and then return to the down position.
Repeat to the opposite side by touching the left foot with the right hand.
Works the abdominals and oblique muscles.
:: IT #7 :: Chinnies (MRPS 20)
Lie on your back with your legs straight and your elbows bent, hands lightly grasping your head.
Do not grab your head tightly and pull with your arms.
Exhale and contract your abdominals while you bring your right elbow to left knee and then your left elbow to right knee.
Continue alternating at a brisk pace.
Your abdominals will stay contracted throughout the entire exercise, maintaining a semi-crunch position and
your legs will not touch the ground until the repetitions are complete.
Works the abdominals, hip flexors and oblique muscles.
:: IT #8 :: Lying Hip Rollers (MRPS 10)
Lie on your back with your legs bent at a 90° angle... outstretching your arms to the side for balance.
Maintain the angle of the legs slowly bring both knees down together on one side until the lower back begins to lift off the floor.
Return to the starting position and repeat to the opposite side.
This exercise can also be performed with the legs with straight legs for added difficulty by beginning with your legs held together and perpendicular to the floor.
Works the abdominals and oblique muscles.
:: IT #9 :: Ab Infinities (MRPS 10)
Lie on your back with your legs straight and your arms at your sides.
Using your arms for balance, press your lower back to the floor and lift your legs about 6 inches... Your body should be ridged.
Tighten your abdominals and draw
the infinity symbol with your legs.
Go first in one direction and then the other.
Works the abdominals, oblique muscles and hip flexors.
:: IT #10 :: The Leg Tuck and Twist (MRPS 20)
Sit on the ground with your body tilted back 45 degrees, your arms straight and on the ground behind you for balance... Keep your legs straight and together and raise them off the ground 8-10 inches.
Tighten your core for stability.
Bend at the knees and bring the knees toward the left shoulder in a controlled movement... do not jerk.
Return to the starting position and repeat to the right side.
:: IT #11 :: The 10 Second Crunch (MRPS 10)
Lay on your back with your knees bend and your feet flat on the floor.
Tuck your chin to your chest, contract your abdominals until your shoulder blades leave the floor and hold for 10 seconds.
This can be done with your arms across your chest, lightly grasping your head or arms held over the head.
:: IT #12 :: Dynamic V (MRPS 10)
Lay on your back with your arms along your sides and your legs bent so your knees form a 90 degree angle... your feet are in the air.
Simultaneously extend your feet straight up as you contract your abdominal muscles and reach up to touch your feet with your hands.
Hold for 1 second, return to the starting position and repeat.
The pace should be slow and controlled.
:: IT #13 :: Punch Up Crunch (MRPS 10)
Lay on your back with your knees bent, feet flat on the floor and your arms at the sides of your chest with clinched fists.
Contract your abdominals and tuck
your chin to your chest so that your shoulder blades leave the floor...
this should only be a few inches.
While keeping your abdominals contracted, extend your right arm, as if your were punching, over your left knee... lifting your shoulder as high as you can.
Hold for one second, return to the crunch position and punch with the left arm over the right knee... hold for one second, return to the crunch position and finally to the starting position.
Do not return to the floor between punches and make sure all movements are done in a slow and controlled manner.
:: IT #14 :: Straight Leg Reverse Crunch (MRPS 10)
Assume the position for the BT #5 Crunch but with your legs straight and held perpendicular to the ground.
Exhale and tighten your abdominals while raising your hips off the floor and lifting your legs straight upward.
This is done in a controlled, slow movement... Do not swing your hips up.
Hold for one second at the top of the movement and return to the starting position while inhaling.
Throughout the movement, your upper body should stay flat on the floor... You can have your hands on the floor for balance or raised for added difficulty.
Works the abdominals and hip flexors.
:: IT #15 :: Balance Crunch (MRPS 20)
Sit with your knees bent and your feet on the floor.
Hold your arms out to your sides and lean back about 45 degrees...
so that your feet should almost be lifting from the floor.
Contract your core as your lean forward and put your right arm under your right leg reaching for your left heel.
Return to the leaning back position and repeat to the opposite side.
:: IT #16 :: 100's (MRPS 100)
Lay on your back with your arms at your sides and your feet together... legs on the floor.
Contract your abdominals and raise your legs up together.
Press your lower back into the ground and lower your legs to the point your back stays flat on the ground.
At the same time tuck your chin to your chest and lift your shoulders slightly off the ground.
Press your hands up and down about 2 inches...
counting with each press.
Inhale for 5 counts and exhale for 5 counts...
stopping when you get to 100.
:: IT #17 :: The Saw (MRPS 20)
Sit with your legs apart and your toes pointed upward... lift your arms to your sides parallel to the ground.
Keep your head up and look straight.
Exhale and twist your body to the left while keeping your arms in line with your shoulders... don't bring your arm across your body.
As you continue exhaling, stretch your right arm to your left toe... you should bring your head down as you do so.
Inhale and return to the starting position and repeat on the opposite side.
This exercise should be done as a slow and controlled motion.
:: IT #18 :: Plank Butt Ups (MRPS 10)
Begin in the BT #12 Plank position on your elbows with your toes curled under.
Squeeze your abdominals tightly and lift your butt up toward the ceiling while raising on your toes.
Hold for 1 second and slowly return to starting position.
Do not let your back sag downwards toward the floor.
:: IT #19 :: Plank with Leg Lift (MRPS 2 Minutes)
Perform a BT #12 Plank either on your elbows or arms extended.
Lift one leg and hold for time... then lift the other leg and hold for time.
:: IT #20 :: Plank with Knee Touch (MRPS 20)
Assume the BT #12 Plank position with arms extended as in the up position of a push up.
Tighten the abdominals and slowly touch the left knee to the floor.
Return to starting position and repeat with the right leg.
Repeat alternating sides.
:: IT #21 :: Chair Plank Hold (MRPS 1 Minute)
Kneel in front of a chair with your fingers on the seat and your forearms running parallel to the legs of the chair... perpendicular to the floor.
Rest your head in between your hands as you extend your legs back into the BT #12 Plank position.
Keep your back straight and ridged while contracting your abdominals and breathing shallowly.
:: IT #22 :: Reverse Plank with Leg Lift (MRPS 2 Minutes)
Perform a BT #13 Reverse Plank either on your elbows or arms extended.
Lift one leg and hold for time... then lift the other leg and hold for time.
:: IT #23 :: Bow Glute Hold with Leg Lift (MRPS 1 Minute)
Perform a BT #15 Bow Glute Hold.
Lift one leg and hold for time... then lift the other leg and hold for time.
:: IT #24 :: Side Plank Ups (MRPS 10)
Begin by laying on your side on the ground.
Prop your right elbow under your right shoulder with your legs straight and your hip on the ground.
Contract your core muscles and exhale as you raise up into the BT #14 Side Plank position.
Hold for 1 second and return your hip to the ground.
If you find the feet positioning uncomfortable, try doing the exercise with the feet pushing against a wall.
Complete all repetitions on the right side and then repeat on the left side.
Can also be done with the arm straight.
:: IT #25 :: Hanging Knee Raise (MRPS 10)
From a hanging position with arms straight, tighten abdominals and bend knees toward chest.
Do not swing your legs, but rather bring them up in a controlled motion.
Hold the up position for 1 second before slowly lowering legs.
If you choose, you can bring your knees up to one side and then the other, in an alternating twisting motion.
:: IT #26 :: Hanging L Sit (MRPS 2 Minutes)
Start from a hanging position with arms straight.
Tighten your abdominals and bend at the hip...
bringing your straight legs in front of you.
Your body should form a ridged "L" shape.
Hold for blocks of 15 seconds or hold for 2 minutes.
:: IT #27 :: Hanging Leg Thrust (MRPS 10)
While hanging straight, pull the knees to a 90 degree angle... you will be in a sitting position in the air.
Contract the core and raise the knees to the chest.
Hold for 1 second and extend the legs out straight in front of you until your body forms an L.
Drop your feet down to the starting position and repeat.
:: IT #28 :: The Prone Row (MRPS 10)
Lay face down with your arms outstretched, palms down and held 1-2 inches off the ground.
Raise the head and chest slightly while pulling the arms rearward... keeping your forearms parallel to the ground.
Make a fist with your hands as they move toward the shoulders.
Keep your legs and toes in contact with the ground at all times.
Return to the starting position and repeat.
:: IT #29 :: Single Leg Hip Bend (MRPS 10)
Stand on your right foot, with the left foot rest slightly behind the right heel.
Contract your core and fold your arms over your chest.
Bend forward from the hips, allowing your back to curve
naturally... while simultaneously extending your
left leg behind you until your body forms a straight line.
Hold, and slowly return to the starting position... repeat.
Perform with the opposite leg.
To progress, place the hands on the head during the entire exercise... or outstretch your arms over your head for added difficulty.
:: IT #30 :: Headstand Leg Tuck (MRPS 10)
Place a folded towel or pillow on the floor in front of a wall for cushioning.
Squat down and place your head on the cushion and your hands on the floor... your head and hands should form a triangle.
Place your knees on your elbows and slowly lift your feet off the ground.
Your legs should form a 90 degree angle.
Exhale as you raise your legs to the extended position.
Make sure you do this in a controlled movement.
Think of it as "blowing" your legs up.
Hold for 1 second at the top and then inhale as you lower your legs.