Leg Lifts:
Laying on your back with hands under your bum for support, lift legs off the ground and up, perpendicular to the ground (keeping them straight the whole time). Lower.
Side V Crunches (Right & Left)
Start laying on your side with bottom arm stretched outwards on the ground for support. Do a side crunch, lifting your legs up and crunching them in to meet your elbow and raised torso. Switch sides and repeat.
Toe Touch Crunches
Lay on back with legs lifted perpendicular to the ground. Crunch up, reaching your hands towards your toes (you don’t actually have to touch them—I can’t, anyway haha)
Cheek-to-Cheek Plank
Start in an elbow plank position. Keeping shoulders level, twist your torso to lower your right hip to the floor. Return to plank position and then twist the other way, lowering your right hip to the floor.
Side Plank Lifts (Right & Left)
Start in a side plank position. Lower your hips towards the ground, and then lift upwards, crunching into an arch passed your original straight plank position. Continue lowering and raising. Switch sides and repeat.
Seated Leg Scissors
Sit with hands lightly on ground by your sides for support, lean back slightly and lift legs off the ground. Crisscross them back and forth keeping toes pointed, left over right then right over left, and so on.
Butt Lifts
Lay on back with legs lifted perpendicular to the ground. Lift butt straight off the ground, reaching toes towards ceiling, and then lower. Try not to rock back and forth too much (the momentum makes the exercise easier, but you’ll get a better workout from slow, controlled lifting and lowering).
Windshield Wipers
Lay on back, legs perpendicular to the ground and arms outstretched for support. Lower your legs to the right, twisting your hips, until they are just hovering above the ground. Lift back to starting position and over to the left side. Continue back and forth in a windshield-wiper motion.
Elbow Plank (30-sec)
You know the drill!
Image Source: Pumps & Iron
Via: Pumps & Iron