Start by lying on your side with one forearm down and your knees slightly bent. Roll slightly back onto your glutes (like you are sitting on the back pocket) and lift your legs a few inches off the floor. Reach the other arm high into the air.

Contract your core as you reach your toes up to your hand squeezing at the waistline.

Slowly lower your legs and lift your arm to return to the starting position. Repeat the exercise according to the training plan then switch sides.

Sit on the floor with your legs fully extended. Lean back on your elbows while your fingers are near your hips. Keeping your lower back pressed against the floor, engage your core and lift your legs about 45 degrees. Point your toes, press your thighs together.

Circle your legs simultaneously in opposite directions, drawing outward circles with your toes. Keep your belly pulled in.

When you bring the thighs back together, this is one rep. Repeat the exercise according to the training plan without landing your legs on the floor.

Sit on the floor with your legs fully extended. Lean back on your elbows while your fingers are near your hips. Keeping your lower back pressed against the floor, engage your core and lift your legs about 45 degrees. Point your toes, press your thighs together.

Circle your legs simultaneously in opposite directions, drawing inward circles with your toes. Keep your belly pulled in.

When the thighs are together, this is one rep. Repeat the exercise according to the training plan without landing your legs on the floor.

Lie on your back with your hips bent at 90 degrees and your legs up and extended. Extend your arms straight above your chest.

Reach for your toes by lifting your head and shoulders off the floor, and crunching your abs.

Lower your head and shoulders to the starting position and repeat the exercise according to the training plan.

Lie down on your back with your arms and legs straight out.

Lift your shoulders off the floor and bring your right arm and left leg up. Reach up from your abs to actually touch (slowly and in a controlled manner).

Lower your arm and leg down to the starting position and switch sides. Repeat the exercise according to the training plan alternating arms and legs with every rep.

Lie down on the floor face up, keeping your legs extended at a 30 degree angle to the floor. Lift your chest by contracting your abs. Keep your torso in this position.

Open your legs to the sides and hold this position for a second.

Close your legs back till your thighs touch. Then open and close your legs again without touching the floor. Repeat the exercise according to the training plan.

Lie down face up with your arms propped up on your elbows behind you. Lift your both legs a few inches off the floor and keep them fully extended. Keep your lower back pressed onto the floor throughout the exercise.

Lift up your left leg to the chest while keeping your legs extended.

Lower your left leg to the starting position.

Raise your right leg to switch sides. Repeat the exercise according to the training plan alternating legs. Make sure you do not let your heels touch the ground until the end of repetitions.

Lie on your side. Position yourself on your bottom elbow and the side of your foot. Put your upper arm on your hip.

Lift your hips in the air forming a straight line between your ankles, hips, and shoulders. Brace your abs and squeeze your glutes. Pause a few seconds.

With your weight supported on the elbow and the side of the foot, lower your hips to the floor and to the starting position. Repeat the exercise according to the training plan, then turn to the other side and repeat again.