Hang from a chin-up bar with both arms extended at arm’s length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards.

Bending your knees, raise your legs to your chest. Hold the contraction for a second.

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

Begin by lying on your back on the ground. Your legs should be straight and your arms extended above your head.

To perform the movement, tuck the knees toward your chest, rotating your pelvis to lift your glutes from the ground. As you do so, flex the spine, bringing your arms back over your head to perform a simultaneous crunch motion.

After a brief pause, return to the starting position. Repeat the exercise according to the training plan.

Lie on your back, on the ground. 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.

Repeat the motion to the opposite side. Repeat the exercise according to the training plan alternating sides.

Sit down on the ground, lift your legs up slightly, knees should be bent. Move your upper body back slightly to help keep you balanced during this exercise.

Move your arms to the right side and almost touch the ground with them.

Come back to the starting position and then repeat the movement but this time to the left side of the body. Repeat the exercise according to the training plan alternating sides.