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It's important to know that while doing these moves, do not stretch your neck. Place hands behind ears
(not head) and Squeeze Stomach Muscles which each move. Do not use your back.
If your back bothers you with any move where your legs are up, instead keep them down, bent knees, heels on floor.
This will alleviate all back pressure.
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1. Basic Press - On heels, knees bent; feet apart, knees together. Press shoulders toward ceiling, using
stomach muscles to lift & lower. These are small but effective presses that work the entire stomach muscle from
your rib cage to your pelvic.
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2. Press Plus - With legs open wide, repeat press toward ceiling, then twist right while still in up position,
back to center, back down. Repeat twisting to alternate sides. 4 Counts = 1 Rep: Up (1), Twist (2), Center (3),
Down (4).
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| Up, twist, center, down=1 Rep |
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3. Full Stomach Curl - Bring knees in to elbows, crunching your stomach muscles. Hold for 2 counts, back
down for 2 counts = 1 rep (do 30 reps/3 sets of 10).
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| Keep Shoulders Raised |
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4. Bicycle Crunch-Legs half way up, cycle legs crunching right elbow to left knee, then left to right. Each
side is one count (left (1), right (2), left (3), etc.) Use stomach muscles for each move, not momentum. Flex
feet (heel out) on the 2nd set and point again for 3rd.
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5. With legs up, arms straight up, press arms/palms down to floor at sides of hips, tightening stomach
with each pulse. Keep chin tucked into chest to avoid strain on the neck. Turn palms up and continue same press motion.
Works inner muscles. Alternate palms during the 3 sets.
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6. Side Obliques - On heels, knees bent, turn body slightly to right, hands behind ears, press shoulders up toward
ceiling. Works the side muscles. Repeat other side for 3 sets of 10.
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7. Lower Body Lifts - Place hands under lower butt, legs straight up; lift feet straight up toward ceiling,
using lower stomach muscles. Tighten and release with each up and down motion.
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| Small prolonged squeezes very effective |
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8. Scissor Press - Legs up and open, toes pointed; scissor legs (cross then open). Use stomach
muscles to control the movement. Lower legs to a comfortable position; keep hands under lower butt for back support.
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9. Lower Stomach Curls - Knees bent, on toes, arms at sides; lift legs into torso until butt is
lifted off floor. Slowly return to starting position and repeat. Two counts up, two counts down (counts as one
repetition).
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