Lie on the floor with your arms stretched out over your head.

Brace your core and simultaneously raise your torso off the floor while lifting your legs. Contract your abs and hold at the top for a few seconds as your body forms a "V" shape.

Return to the start position and repeat the exercise according to the training plan.

Lie straight and face down on the floor or an exercise mat. Your arms should be fully extended in front of you.

Simultaneously raise your arms, legs and chest off the floor and hold this contraction.

Slowly begin to lower your arms, legs and chest back down to the starting position and repeat the exercise according to the training plan.

Start on your back with your arms by the sides and your palms down. Lift your legs a few inches off the floor.

Lift your legs almost vertically.

Slowly draw your legs down to the starting position. Repeat the exercise according to the training plan.

Lie straight and face down on the floor or an exercise mat. Your arms should be in front of you slightly bent at the elbows. Place your hands under your chin for support if you like.

Look down at the floor, keep your legs and back straight, and slowly lift your legs up.

Slowly begin to lower your legs down to the starting position and repeat the exercise according to the training plan.

Lie on your back on the floor. Bend your knees. Place your hands lightly on either side of your head. Push your back down to the floor.

Lift your shoulders off the floor and continue to push your lower back down. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Squeeze your abdominals hard at the top of the contraction and hold for a second.

Slowly go back down to the starting position and repeat the exercise according to the training plan.

Lie on your stomach on the floor or a workout mat. Place your hands behind your head.

Raise your chest a few inches above the floor and remain in this position for a few seconds.

Slowly lower your torso back to the starting position and repeat the exercise according to the training plan.

Lie on your back on the floor. Place your hands lightly on either side of your head. Beginning with your shoulder blades on the ground.

Perform the motion by flexing the spine and rotating your torso to bring the right elbow to the left knee.

Return to the starting position. Repeat the exercise according to the training plan then switch sides.

Lie straight and face down on the floor or an exercise mat. Your arms should be fully extended in front of you.

Without rounding your lower back, raise your left leg and right arm.

Return to the starting position.

Switch arms and legs and repeat.

Return to the starting position. Repeat the exercise according to the training plan alternating arms and legs.

Lie on the floor with your knees bent and feet on the floor around 20 inches apart. Your arms should be extended by your sides. Slightly lift your shoulder blades off the floor and maintain this position throughout the exercise.

Crunch over your torso forward and up to the right side. With your arms straight and slightly above the floor, touch your right foot with your right hand. Hold the contraction for a second.

Go back slowly into the starting position.

Repeat on the other side.

Go back slowly into the starting position and repeat the exercise according to the training plan alternating sides.