1- Alternating Toe Touch - Do a full sit-up and touch your right hand to your left toes. Keep arms & legs straight. Works: abs, obliques and hip flexors.
2- Butterfly Abs - Keep arms apart, balance on your glutes, crunch your knees to your chest. Works: abs and hip flexors.
3- Superman - On all 4s, breathe out and extend your right arm and left leg up as high as you can. Works: shoulders and glutes.
4- Side Bridge w/ Side Crunch - Balance on 1 hand sideways, then breathe out and crunch your other elbow & knee together. Works: arms, shoulders, obliques and hip flexors.
5- Crunches - Crunch and reach your arms between your legs. Works: abs.
6- Cobra Stretch - Push your upper body up with your head back. Breathe out and relax. Stretches out back and abs.
7- Marine Prone-ISO-Abs - Get on your elbows and toes, then push your body forward and backward w/ your toes. Works: shoulders, calves, anterior tibialis and abs.
8- Plank Spider - Get on your hands and toes, then breathe out & bring your knee to your elbow. Works: arms, shoulders, abs, obliques and hip flexors.
9- Down Dog Stretch - Be on your hands and feet with your glutes up as high as possible. Keep your arms and legs straight with your head in line with your arms. Stretches: calves, hamstrings, back and shoulders.
10- Child’s Pose Stretch - Kneel down on your knees then sit your glutes down to your heels and lower your body forward with your arms stretched overhead. Stretches: back and shoulders.