Bodyweight
Bodyweight : Abdominal Crunch (ab crunch)
1. Lay on the ground with your legs bent and your feet flat. Do not pull from your arms, keep your focus on your abdominal muscles. Remember, this is an abdominal crunch not a sit up.
2. Keep your abdominal muscles tight, neck straight and chest up.
3. From your sternum, crunch your weight up and forward.
4. Your lower back should remain flat on the ground at all times.
5. Under control, lower your weight, stop just before your shoulders touch the ground and reverse the motion back up.
Bodyweight : Push Ups
1. Lie stomach down with your weight supported by your hands and feet. If you can’t successfully perform 15 repetitions, support your weight by your hands and knees.
2. Keep your abdominal muscles tight, shoulders down and chest up.
3. Under control, lower your body weight. Stop when your elbow joints are in line with your shoulders and reverse the motion back up.
4. Push your body weight up, while focusing on bringing your elbows together.
5. Stop just before your elbow joints are straight and reverse the motion back down.
Bodyweight : Reverse Abdominal Crunch
1. Lay on the ground with your legs straight and your hands underneath your bottom.
2. Keep your abdominal muscles tight with your head and lower back flush on the ground.
3. Pull your legs up and back to a 90° angle from the ground. Do not lock out your knees and keep your focus on your abdominal muscles.
4. Your lower back should remain flat on the ground at all times
5. Lower your legs, stop just before your feet touch the ground and reverse the motion back up.
Bodyweight: Squat
1. Stand against the wall with your legs spaced shoulder width apart. Your focus should be on splitting the weight between your hip line and knee line.
2. Keep your abdominal muscles tight, knees bent and chest up.
3. Under control, push your hips back ( like your sitting in a chair) and squat directly down.
4. Stop where your feel comfortable (try not to let your back come forward) and stand your weight directly back up.
5. Stop just before your knees are straight and reverse the motion back down.
Bodyweight: Lunges
1. stand with one leg forward and one leg back. Your focus should be on splitting your weight evenly between your legs.
2. Keep your abdominal muscles tight, knees bent and chest up.
3. Under control, slightly move your hips back ( like you are sitting down in a chair) and squat directly down.
4. Stop where your feel comfortable (try not to let your back come forward) and push your weight directly back up.
5. Stop just before your knees are straight and reverse the motion back down.
