Dirty Dogs – Starting on the floor in an all fours position. Keeping your head and spine in straight alignment, lift one of your legs out to the side keeping your knee bent so that it looks like a dog peeing on a fire hydrant and hold for two seconds. Lower the leg and repeat with opposite leg and repeat for desired number of repetitions.

Alternating Y’s – Lie on your back, legs straight up perpendicular to your body and spread in a Y position, and extend your arms towards the ceiling. Use your AB muscles to raise both hands toward your left foot. Then lower your shoulder blades back down so they lightly touch the floor. Repeat to the opposite side.

Pull Through – Lying flat on your back on a padded surface. Bend your knees keeping your feet flat on the floor and space them out wider than your shoulders. Take both hands and act like you are pulling yourself up with a rope between your legs performing a crunch. Do this in a manner that takes 4 seconds up. Once at the top act like you are lowering yourself down with the rope to the starting position.

Bird Dogs – Start on all fours, resting on your hands and knees. You should look straight down neither tucked or looking up. From this position, simultaneously raise and straighten your right arm and left leg until they are parallel to the ground without going past the parallel position. Hold for two seconds and come back slowly to the starting position. Repeat with left arm and right leg.

Curl-Ups – Lie on your back, knees bent, feet flat on the floor, and arms folded in position across your chest. Use your AB’s to roll your spine up to a sitting position. Then, without resting at the top of the movement, lower yourself back to the starting position and repeat for the desired amount of repetitions.

Frog Leg Crunches – Lying on your back, bring the soles of your feet together, keeping your feet on the ground and your knees flattened out. Place arms folded across chest. Using the muscles of your upper AB’s, raise your shoulders and upper back off the floor. Then lower your shoulders to starting position, lightly touching the floor and repeat for desired amount of repetitions.

Alternating Leg Raises – Lie on the floor (on your back), hands under your buttocks (palms down), elbows out so the small of your back is pressed against the floor, head up (chin to chest), shoulder blades off the floor. Then extend your legs straight out (knees unlocked), heels resting on the floor. Using the muscles of your lower AB’s, raise your right leg (with a slight bend at the knee) until it is perpendicular with your body (a 90-degree angle). Then, in a controlled motion, lower it back to the floor. As you start to lower it, raise your left

Toe Touches- Lie flat on your back, legs straight up, perpendicular to your body, and arms extended parallel to your body. Use your upper AB’s to raise your hands to your toes. Then lower your shoulders, letting your shoulder blades lightly touch the floor.

Split Leg Crunches – Lie flat on your back, left leg straight up perpendicular to your body, right leg extended on the floor, and hands in position of choice. Use your AB muscles to raise your chest toward you left knee in a curling motion. Then lower yourself until your shoulder blades lightly touch the floor.

Bridges Core Stabilization – Lie on the floor (on your back), hands at your sides. Push with your feet and shoulder blades to lift your butt off the ground and make a shoulder bridge. Your back should not be overly arched but in a flat neutral position. Hold this position for the desired amount of time.

Reverse Crunch – Lie on the floor (on your back, hands at your sides. Stabilize yourself with your hands and lift your legs to a ninety degree position. Once there curl your hips towards your shoulders lifting your butt off the ground. Hold this position for a second then lower your butt back to the ground. Repeat this for the desired number of repetitions.