- Lie on your back on a gym mat with your legs extended and your arms alongside your hips, palms down.
- Lift your legs 4 to 6 inches off the floor. Press your low back into the mat.
- Keep your legs straight as you rhythmically raise one leg higher, then switch. Move in a fluttering, up and down motion
- Perform for 15 to 20 repetitions. Alternatively, flutter kick for a period of time, such as 20 to 30 seconds.
- Lie flat on your back and bend your knees about 60 degrees.
- Keep your feet flat on the floor and place your hands loosely behind your head. This will be your starting position.
- Now curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee. Exhale as you perform this movement. Tip: Try to bring your shoulder up towards your knee rather than just your elbow and remember that the key is to contract the abs as you perform the movement; not just to move the elbow.
- Now go back down to the starting position as you inhale and repeat with the left elbow and the right knee.
- Continue alternating in this manner until all prescribed repetitions are done.
- Sit on the floor or on a bench with your legs extended in front of you.
- Place your hands out in front of you and slowly lean backwards. Find the balance point where it’s hard to hold your legs out and you’re not falling over.
- Tense your abs as you pull your legs in towards you. You can hold your knees a little for stability if you need.
- Push your legs back out again to complete one rep.
- Lay down on your back.
- Bend your legs and place feet firmly on the ground to stabilize your lower body.
- Cross your hands to opposite shoulders, or place them behind your ears (without pulling on your neck).
- Curl your upper body all the way up towards your knees. Exhale as you lift.
- Slowly, lower yourself down, returning to your starting point. Inhale as you lower.