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Pump It Up: Eleven Tips for Exercising Regularly

By: Gretchen Rubin, The Happiness Project (View Profile) Exercise is one of the keys to happiness. Research shows that people who exercise are healthier, more energetic, think more clearly, sleep better, and have delayed onset of dementia. They get relief from anxiety and mild depression, comparable to medication and therapy. They perform better at work. Also, although its tempting to flop down on the couch when youre feeling exhausted, exercise is actually a great way to boost energy levels. Feeling tired is a reason to exercise, not a reason to skip exercise. But even when you admit that youd feel better if you exercised, it can be very hard to adopt the habit. My idea of fun has always been to lie in bed and read, preferably while also eating a snack, but Ive managed to keep myself exercising by using all these tricks on myself: 1. Always exercise on Monday. This sets the psychological pattern for the week. Along those lines 2. If at all possible, exercise first thing in the morning. As the day wears on, youll find more excuses to skip exercising. Get it checked off your list, first thing. 3. Never skip exercising two days in a row. You can skip a day, but the next day, you must exercise, no matter how inconvenient. 4. Give yourself credit for the smallest effort. My father always said that all he had to do was put on his running shoes and close the door behind him. Many times, by promising myself I could quit ten minutes after Id started, I got myself to startand then found that I didnt want to quit, after all. 5. Think about context. I thought I disliked weight training, but in fact, I dislike the guys who hang out in the weight-training area. Are you distressed about the grubby showers in your gym? Do you try to run in the mornings, but recoil from going out in the cold? Examine the factors that might be discouraging you from exercising. 6. Exercise several times a week. If your idea of exercise is to join games of pick-up basketball, you should be playing practically every day. Twice a month isnt enough.

7. If you dont have time to both exercise and take a shower, find a way to exercise that doesnt require you to shower afterward. Twice a week, I have a very challenging weight-training session, but the format I follow doesnt make me sweat. (Some of you are saying, It cant be challenging if you dont sweat! Oh yes, believe me, it is.) 8. Look for affordable ways to make exercising more pleasant or satisfying. Could you upgrade to a nicer or more convenient gym? Buy yourself a new iPod? Work with a trainer? Get a pedometer to keep track of your walking distances? Exercise is a high life priority, so this a worthwhile place to spend some money if that helps. 9. Think of exercise as part of your essential preparation for times you want to be in especially fine formwhether in performance (to be sharp for an important presentation) or appearance (to look good for a wedding) or mood (to deal with a stressful situation). Studies show that exercise does help. 10. Remember one of my favorite Secrets of Adulthood, courtesy of Voltaire: Dont let the perfect be the enemy of the good. Dont decide its only worth exercising if you can run five miles or if you can bike

for an hour. I have a friend who scorns exercise unless shes training for a marathonso she never exercises. Even going for a ten-minute walk is worthwhile. Do what you can. 11. Dont kid yourself. Belonging to a gym doesnt mean you go to the gym. Having been in shape in high school or college doesnt mean youre in shape now. Saying that you dont have time to exercise doesnt make it true. People often ask me, So if I want to be happier, what should I be doing? and I always say, The first thing to do is to make sure youre getting plenty of sleep and plenty of exercise. I know that answer doesnt sound properly transcendent and high-minded on the subject of happiness, but research shows that youd be wise to start there. And Ive found that if Im feeling energetic and well rested, its much easier to follow all my other happiness-inducing resolutions.

Foods for Workouts: Cardio


An all-around healthy diet is best for any exercise routine, but cardiovascular exercise requires a balance of special nutrients. If you get cardiovascular exercise regularly (and we all should) heres how to fuel up. Cardio Basics Cardio exercise like walking, running and biking require energy from both carbohydrates and fat. Carbohydrates are the bodys #1 go-to source, but healthy sources of fat also give ample doses of energy. As exercise intensity changes (like due to an increase in speed or running uphill, for example), the body switches back and forth between carbs and fat to provide energy. Since you cant completely control how and when the body needs what nutrient, its best to have adequate amounts of both as a regular part of the diet. Best choices for carbs are whole grains, fruits, vegetables, legumes and dairy. The healthiest types of fats come from foods like olive oil, avocado, nuts, peanut butter, eggs and salmon. All foods are digested and metabolized differently, so you need to think about the best times to eat foods that will support your exercise schedule. Before A Workout Pre-workout meals should focus mostly on healthy carbs, but since carbs with high amounts of fiber take longer to digest, you want to be careful not to take in too much directly before exercise. Protein and fat also take longer to digest, so those should also be spaced further away from exercise.

If you have 3 to 4 hours before exercise Have a regular meal. A salad with grilled chicken, vinaigrette dressing and whole wheat roll Turkey & cheese or PB&J on whole-grain bread Grilled salmon with brown rice and broccoli Whole grain pasta with feta cheese and grilled veggies

If you have 60 minutes or less before exercise.. Have a low-fat (and relatively low-protein) snack. Nonfat yogurt A low-fat granola bar A piece of fruit A handful of pretzels

Note: always consider your personal tolerance choose foods you digest comfortably. After A Workout The post-workout window is time for refueling energy stores and helping tired and worn out muscles recover. That means more healthy carbs plus a boost of protein. If its been more than 4 hours since your last meal, its time for another one. If not, try one of these snack options: A glass of chocolate milk Hummus with pita chips (In a time crunch) A protein bar Half of a turkey sandwich on whole grain bread

30 Minutes to a Sleek Physique: The NoEquipment Workout You Can Do Anywhere


how it works
Here's an overview of the 30-minute routine, and click ahead for descriptions of each exercise. 1. Warm up for eight minutes. You can do whatever you like to get your heart rate up. Do some jumping jacks, jog in place or dance to your favorite song. 2. Do one minute of jungle squats. (Lower body) 3. Do one minute of push ups. (Upper body) 4. Do one minute of reverse V lunges. (Lower body) 5. Do one minute of modified chair dips. (Upper body) 6. Do two minutes of cardio. (Whole body) 7. Do one minute of abs exercises. (Whole body) 8. Take a 30 second break. Repeat steps 2 through 8, three times.

jungle squat: tone your thighes and butt

What you're working: Quads, glutes, hamstrings and calves, while your core muscles keep you stable with correct form. How to do it: Start out in a basic squat position, making sure your knees are not extending beyond your toes and with weight distributed evenly on your heels. Pivot to the right 90 degrees on left foot while maintaining the squat position. Pivot back to starting point, staying in squat position and then pivot to the left 90 degrees on right foot. Pivot back to starting point and come out of squat position. While standing up, do not lock your knees. This is one Jungle Squat; repeat for one minute. Tip: Be sure to keep core engaged and back straight the whole time.

push up: tone your arms


What youre working: Pectorals, deltoids, triceps and traps, while core keeps you stable with correct form. How to do it: This is a modified pushup, but you cant cheat and use your knees! Try it on the floor first, starting in plank position and lowering yourself down. Be sure to keep the lower body in alignment with upper body, being careful not to arch your back either way. Lower your body to about fist height off floor and then push yourself back up to plank position. Quality over quantity is the name of this game. Continue for one minute. Tip: For a modification, do an elevated push up using either a chair, bed, bench, bar or other object that will hold your weight and not cause you to fall. Use the same form you would use on the floor, maintaining that good body position.

reverse v lunges: sculpt your legs


What youre working: Quads, glutes, hamstrings, calves, while your core helps keep you balance. How to do it: Starting from the standing position, lunge backward at a 45-degree angle to the right, making sure your left knee does not extend over your foot. Explode from that lunge position back to the standing position. With only enough time to regain balance, lunge right back down, on the left side, going backward in another 45-degree angle. Explode back from lunge to standing postion to complete one repetition; repeat for one minute. Tip: As you lunge, keep your eyes looking straight ahead and focus on keeping your core engaged to maintain balance.

modified chair dips: tone those triceps


What youre working: Triceps, pectorals, rhomboids, deltoids, traps, lats and biceps. How to do it: Firmly grip a chair, table or any firm object that will support your weight. Fingers should be facing your back and your knees should be bent with feet shoulder width apart and flat on the ground. Lower yourself until your arms are bent at 90-degree angle and then push yourself back till arms are straight again. Repeat for one minute. Tip: To make this more difficult you can straighten your legs and even raise one leg at a time while you continue to dip.

cardio time: burn some serious calories


What youre working: The whole body is engaged in this exercise. How to do it: With feet shoulder-width apart, perform a squat, place hands on ground and thrust both legs back at the same time until you are in full plank position. While maintaining the plank position, move your hands and feet sideways at the same time for a count of three. From the plank position, perform six mountain climbers (in push up position, move your feet back and forth rapidly). Using your core, bring your legs back up to a squat position with feet shoulder-width apart and stand back up. This completes one repetition. Tip: To modify you can step back to plank position and step back up at end of rotation. You can also remove the lateral movement if this is too difficult, however you eventually want to work your way up to include this in the exercise.

lateral jumps: get those quads burning


What youre working: The whole body is engaged in this exercise. How to do it: Starting from the standing position with feet a little wider than shoulder-width, squat down and touch the floor. Explode into a lateral jump moving to the right. As you jump, reach your hands above yourself. Land with legs apart and go right into the squat position again, squatting down and touching the floor. Explode back up jumping to the left and landing softly again. Repeat for two minutes. Tip: To decrease intensity, replace the lateral jump with a lateral step. Also, if you cannot touch the floor without placing too much strain on your knees, simply go as deep as you can, reaching straight down with your arms.

inch worms: get killer abs


What youre working: Obliques, hip flexors and other muscles are engaged to maintain stabilization as you move through this exercise. How to do it: Starting from plank position like you are going to do a pushup, walk your feet towards your hands in baby steps. Once you get to the point when you have to start bending your legs, start walking your hands forward in baby steps until you are back in the plank position. Repeat for one minute. Tip: Go nice and slow. Controlled movements will keep your core engaged throughout and youll get a better burn. Also, keep your head in alignment with your back.

Tips on Improving Your Balance


1) Be Active Most activities that are weight bearing and keep you on your feet will help maintain your bodies balance system. Strength training for example can help you increase joint and tendon strength, and improve stability. Playing sports can also help improve your balance substantially. 2) Stretch Improving range of motion in your joints will help improve your stability. 3) Try Pilates, or Yoga Pilates and Yoga can be excellent compliments to a strength training program that can help dramatically improve your balance and flexibility.

Boat
1. Sit with your knees bent, feet flat on the floor. Grasp your legs under your thighs, slightly above your knees. 2. Lean back slightly. Lift your feet off the floor so that your shins are parallel to the floor. Press the sides of your feet together. 3. Extend your arms straight out in front of your at shoulder height, with palms facing up. 4. Straighten and raise your legs toward the ceiling until your body forms a V shape.

Rock Roll Push-up


1. Begin in plank. 2. Draw your right knee up, bringing your kneecap toward your nose. 3. Draw your right thigh up toward the midline of your body. 4. Point the toes of your right foot, and squeeze your raised right leg into your body. 5. Repeat on the opposite side.

Reverse Plank
1. Begin in seated staff. 2. Press down into your hands. Lift your legs and hips off the floor. 3. Bring the soles of your feet toward the floor so your ankles, hips, and shoulders make a straight, diagonal line. 4. Allow your head to drop back slightly so your chin points toward the ceiling.

Low Lunge
1. From downward-facing dog, step your right foot forward between your hands, aligning your knee over your heel. 2. Lower your left knee towards, but not touching, the floor. 3. Raise your torso and lift your arms overhead, drawing your shoulder blades down your back. 4. Repeat on opposite side.

Cobra
1. Lie belly down, toes and forehead pressing gently into the floor. 2. Place your palms next to your body along the sides of your chest, with your elbows bent and your fingers pointing straight ahead. 3. Press down into your palms, curling your shoulders and chest off the floor.

Interval Training
TABATA METHOD
1. 3-minute warm-up (stretch, jumping-jacks, walking) 2. 20 seconds sprinting 3. 10 seconds walking 4. Repeat sprint/walk cycle for 8 cycles

Butt Exercise
1. Step 1: From the starting position on your back bend one leg and put all the pressure in your resting heel and lift one leg straight up. 2. Step 2: Squeeze your glutes and lift your butt off the ground by driving your weight down your resting heel and at the same time youre lifting your arms with your elbows locked and your hands meeting over your chest. 3. Do 10-15 repetitions on each leg.
Motivational Quotes 1. Strive for progress, not perfection. -Unknown 2. You want me to do something... tell me I can't do it. -Maya Angelou 3. You miss 100% of the shots you don't take. -Wayne Gretzky 4. If you dont make mistakes, you arent really trying. -Unknown 5. You live longer once you realize that any time spent being unhappy is wasted. -Ruth E. Renkl 6. Strength does not come from physical capacity. It comes from an indomitable will. -Mahatma Gandhi

7. Motivation will almost always beat mere talent. -Norman R. Augustine 8. I'd rather be a failure at something I enjoy than a success at something I hate. -George Burns 9. Energy and persistence conquer all things. -Benjamin Franklin 10. Nothing great was ever achieved without enthusiasm. -Ralph Waldo Emerson 11. No act of kindness, however small, is ever wasted. -Aesop 12. Insanity: doing the same thing over and over again and expecting different results. -Albert Einstein 13. Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it. -Lou Holtz 14. Motivation is what gets you started. Habit is what keeps you going. -Jim Ryan 15. I've missed more than 9,000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed. -Michael Jordan 16. Fear is what stops you... courages is what keeps you going. -Unknown 17. The finish line is just the beginning of a whole new race. -Unknown 18. The difference between a goal and a dream is a deadline. -Steve Smith 19. Just do it. -Nike 20. In seeking happiness for others, you find it for yourself. -Anonymous 21. The secret of getting ahead is getting started. -Mark Twain 22. It's not who you are that holds you back, its who you think youre not. -Anonymous 23. Luck is a matter of preparation meeting opportunity. -Oprah Winfrey 24. It's never too late to become what you might have been. -George Elliot 25. Clear your mind of cant. -Samuel Johnson

V-Up 1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet. 3) Return to start position. Full Sit Up

1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench until you are seated in an upright position. 3. Return to start position. 4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Hanging Hip Raise 1) Grab onto bar and hang from the bar with your arms straight. 2) Start position: bring knees up with hip flexed at approximately 90. 3) Keeping back firmly pressed against back support, slowly lower legs. 4) Return to start position. 5) Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn in towards spine) throughout entire movement. Lumbar Roll 1. Lie on your back with your legs in thighs perpendicular to the floor and your knees bent. 2. Keeping your shoulders on the ground slowly rotate your legs to the right until they touch the floor. 3. In a controlling manner bring your legs back up to the starting position. 4. Repeat with the other side. Single Leg Plank Raise 1. Start by forming a straight plank with your forearms and feet as the contact points on the ground. 2. Once the plank is formed raise one foot off the ground and then return to the starting position. 3. Repeat this movement for the desired repetitions alternating back and forth between legs. Stick Crunch 1. Start by lying on your back with your legs bent to 90 degrees. 2. Holding a stick or broom handle with both hands reach up and crunch towards your feet. 3. Slowly return to the starting position and repeat for the desired repetitions.

Power boat pose 1. Start by sitting on the floor and extending your legs and arms. 2. Lean back keeping your legs straight with your arms extended in front of you. 3. Hold this balanced position maintaining proper positioning for the desired time limit. 4. Rest and repeat for the desired repetitions. Alternating Toe Touch 1. Start position: Lie back onto floor or bench with feet up into the air. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend one arm and reach for the opposite foot. Return to start position and repeat with other hand. Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body Rollouts with Ab wheel 1. Start by sitting on your knees and placing your hands on the ab wheel. 2. Proceed to roll out with the ab wheel until your body is parallel with the floor. 3. Using your arms pull yourself back up to a semi-upright position. 4. Repeat for the suggested repetitions. Ankle Wiggles 1) Start position: Lie back onto floor or bench with knees bent and hands at your side. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Reach for you ankle with one hand and repeat with the other side. 3) Return to start position. 4) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Straight Arm Hold Starting Position: Lie on your side with your right hand on the ground. Lift yourself up to form a plank with your right arm straight and your left arm on your side. Hold this position for the recommended number of reps.

Repeat with the other side. Oblique Abductor Raise 1. Start by getting into a lateral plank pose with your hips off the ground. 2. Your only ground contact points should be your feet and elbow. 3. Holding this position raise your outside leg keeping it straight until you reach full range of motion. 4. Return your leg to the starting position and repeat for the desired repetitions. 5. Switch sides and repeat. Reverse Crunch Scissor Kicks 1. Start by lying on your back with your legs perpendicular to the floor. 2. Slowly lower one leg until you are no longer able to keep your lower back neutral to the floor. 3. Lift your leg back up and then repeat with the other leg for the desired repetitions. 4. As you get stronger continue to lower your legs closer to the floor as long as you can keep your back neutral with the floor. Single Leg Plank Pose 1. Start by forming a straight plank with your forearms and feet as the contact points on the ground. 2. Once the plank is formed raise one foot off the ground and hold this position for the desired time. 3. Once the time has been met return your foot to the ground and repeat with the other leg. Double Crunch 1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Start position: Hands behind head and knees bent at 90 degrees. 3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest. 4. Return to start position. 5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Straight Arm Modified Crunch 1) Start position: Lie back onto floor or bench with knees straight or bent if you prefer, both hands straight and down by waist. Head should be in a neutral position with a space between chin and chest.

2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extended arm should remain fixed and parallel to head. 3) Return to start position. 4) Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. Also only curl your torso until your shoulders blades are off the ground. Do not try to sit up to an upright position. To increase resistance, hold dumbbell in hand of extended arm. To decrease resistance, position hand closer towards body. Vertical Hip Raise 1. Step up onto apparatus and place forearms into pads. Grasp handles and stabilize shoulders by depressing shoulders down. 2. Start position: bring knees up with hip flexed at approximately 90. 3. Keeping back firmly pressed against back support, slowly lower legs. 4. Return to start position. 5. Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn in towards spine) throughout entire movement. Pushup Medicine Ball Bridge 1. Get on your knees and place hands on a medicine ball. 2. Start position: Align hands at nipple line, place feet hip width apart on toes, and extend the arms to raise body up. Trunk and hips should be in a straight line. 3. Hold for the recommended number of seconds. Janda Sit up 1. The performance of this exercise is done by sitting in a normal situp position feet flat on ground but vigorously tightening hamstrings and glutes. 2. This will cause the hip flexors to be inactivated in a process called reciprocal inhibition which basically means that opposite muscles to the contracted ones will relax. 3. As you begin the exercise fill your lungs with air and in a slow three to five second count ascent, slowly exhale. 4. Return to the starting position and repeat. Leg Raise Pike 1. Start by holding a high bar with your body outstretched completely. 2. Proceed to raise your legs up and touch your feet to the bar. Keep legs as straight as possible.

3. Do not swing during this motion. Your upper body should stay relatively quiet. 4. Return to the starting position and repeat. Plank 1. Start by placing your forearms on the ground and forming a plank with your forearms and feet. 2. Hold this position keeping your body parallel to the ground for the required time. Prone Plank Rotation on the ball 1. Start by placing your shins on top of the stability ball and getting yourself into a pushup position. 2. Keeping your body in a tight straight line rotate your legs so that the ball is now on the side of one of your legs. Your hips should be twisted compared to your upper torso. 3. Proceed to return to the starting position and repeat with the other side. 4. If this is too difficult to control and balance at first then move the ball up towards your thighs and complete the movement from there. When you have more control then move the ball back down towards your shins. Pushup with rotation 1. Start by completing a normal pushup and then at the top of the second pushup pick your hand up off the ground and rotate your upper body so that your hand is above your head. 2. Proceed to complete this same movement with the other arm. Then return to a normal pushup. 3. Complete this movement for the desired number of repetitions. 4. To make this more challenging hold a dumbell in each hand while completing this movement. Reverse Crunch with hands behind your head 1. Start by lying on your back with your hands behind or above your head. 2. Proceed to draw in your belly button toward your spine and lift both legs up at the same time towards your chest. 3. Return to the starting position and repeat making sure that you don't arch your back as you are lowering or raising your legs. Single Leg Leg Raise 1. Start by bending one leg keeping the foot on the ground. 2. Proceed to raise the other leg off the ground in a bent knee position to activate the abs. 3. This is a basic exercise but essential to master before moving on to the next step. 4. Once you have that mastered you can raise your leg keeping it straight and extended.

5. Repeat for the desired repetitions and then repeat with the other leg. Straight Leg Obliques Starting Position: Lie on your back and raise your legs straight into the air. Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side. Lying Side Crunch 1) Lie with back on floor or bench with knees bent. 2) Start position: Let your knees fall to the right so that your hips are somewhat rotated. 3) Leading with the chin and left shoulder, contract abdominal muscles and raise left shoulder off floor or bench towards left knee. 4) Return to start position. Repeat with other side. 5) Remember to keep head and neck in neutral position throughout movement. Do not twist excessively - elbow does not need to touch knee. Pushup Bridge 1. Get on your knees and place hands on the ground. 2. Start position: Align hands at nipple line, place feet hip width apart on toes, and extend the arms to raise body up. Trunk and hips should be in a straight line. 3. Hold for the recommended number of seconds. Hip Circles 1. Sit on the floor and place a balance disc underneath your hips. 2. Raise your legs off the floor and keeping them together rotate them around in a circular motion. 3. Repeat for the prescribed number of repetitions. Crunch 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. 3. Return to start position. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Superman 1) Start position: Lie face down on floor with hands down at sides. You may place a rolled towel under forehead to clear face from floor. 2) Raise chest and head off floor keeping feet in contact with floor. 3) Return to start position. 4) To increase resistance, extend arms and place hands overhead. 5) Do not raise head past 8-12 inches - excessive hyperextension may cause injury. To vary exercise raise feet while raising trunk. Incline Hip Raise Lie and an incline bench with your head at the top and your feet towards the lower side. Starting position: Bring your knees to your chest and curl your hips up towards your shoulders. Return to the starting position. Scissor Kicks 1. Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides. 2. Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position. 3. Start position: Straighten both legs so that they are perpendicular to floor. 4. Slowly bring legs out away from each other and then return to side by side. 5. Return to start position and repeat. Single Leg Hip Extension on Disc (with lift) 1. Starting position: Lie on your back on floor and place a balance disc under your upper back. 2. Raise one leg towards your chest and simultaneously crunch up towards that same knee. 3. Return to the starting position and repeat with the other leg. 4. Repeat according to the prescribed repetitions. Oblique Crunch 1. Start by placing your left foot over your right knee and place your hands behind your head. 2. Lift your shoulders up off the ground and twist so that your right elbows tries to touch your left knee. 3. Return to the starting position and repeat according to the required repetitions.

4. Repeat with the other side. Burpees 1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground. 2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible. 3. Repeat for the required repetitions Adductor stretch with crunch 1. Start by laying on top of the ball with the small of your back being on top of the ball. 2. Next place your legs on the wall and spread them apart until a slight stretch is felt in your adductors. 3. Once stabilized proceed into a crunch and then return to the starting position. 4. Repeat this movement for the desired repetitions. Situp Hold 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Now hold for prescribed number of seconds. 3. Return to start position. 4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Lying Hip Flexion on Disc 1) Lie back onto floor with balance disc under your lower back and hips and both knees bent and feet flat. Place hands at sides. 2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position. 3) Start position: Raise both legs so that they are flexed 90 degrees at the hip. 4) Slowly lower one leg almost parallel to the floor 5) Return to start position and repeat with other leg. 6) Remember to maintain stability in lower back throughout movement by keeping abdominal muscles contracted - DO NOT ARCH LOWER BACK.

Pushup on extreme balance board 1. Start by placing your hands on a balance board and your feet on the ground 2. Move into a plank position and maintain your balance by extending your arms. 3. Proceed to bend your elbows while maintaining your balance until your elbows are bent to about 90 degrees. 4. Extend your elbows until you reach full extension. 5. Keep your abs drawn in tight to maintain good technique. Seated Balance on BOSU ball 1. Start by sitting on a BOSU ball or balance board and balance disc. 2. Raise your hands up off the ground and then your legs until you are balancing. 3. Keep your abs tight to maintain your balance. 4. Hold for the prescribed time and then repeat. Prone Knee Tuck on ball 1. Start in a push up position with your feet on top of a stability ball. 2. Slowly bring your knees in towards your chest and then return to the starting position. 3. When your legs are extended make sure to keep your hips parallel with your body and do not let them sag towards the ground. Scorpion 1. Get into a pushup position with your feet on a bench. 2. Raise your right knee towards your left shoulder as you rotate your hips up and to the left as far as you can. 3. Then reverse direction and rotate your hips up and to the right. Try to touch your right foot to the back of your left shoulder. You will not physically be able to do this. 4. That is one rep and continue for the prescribed repetitions and then repeat with the other leg. Air Bike Crunches 1. Start by lying on your back with your hands behind your back and thighs bent 90 degrees at your hip. 2. Simultaneously curl your right shoulder and left knee up towards the center of your body until your elbow and knee touch. Return to the starting position and repeat with the other side. 3. Continuously repeat this pattern for the prescribed repetitions.

Ball Transfer Crunch 1. Start by lying on your back with a stability ball held between your legs and your arms directly above your head. 2. Simultaneously raise your legs with the ball and your shoulders up towards the ceiling. 3. At the top grab the ball with your arms and return to the starting position with the ball in your hands. 4. Repeat this movement and transfer the ball back to your feet. 5. Repeat for the required repetitions. Belly Blaster 1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes. 2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count. 3. Return to the starting and repeat for the prescribed number of repetitions. Long Lever Crunches 1. Lie on your back with your arms over your head and knees bent with feet flat on the floor. 2. Curl your shoulders up and towards your knees keeping your arms overhead. 3. Return to the starting position and repeat for the prescribed number of repetitions. Full Situp with Twist 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. As you come up twist one shoulder towards the opposite knee. 3. Return to start position and repeat with the other shoulder. 4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Decline Reverse Crunch 1. Lie on a decline bench with your head at the top and feet towards the floor. 2. Keeping your legs semi straight curl them up towards your head and try to curl your hips up off the bench when you reach the top. 3. Slowly return to the starting position and repeat keeping your legs in control at all times.

Elbow Stabilization 1. Form a plank position with your elbows and your feet keeping your body parallel to the floor. 2. Keeping your trunk tight and parallel lift up one elbow and rotate your trunk and shoulders. 3. Hold for a count of 2 and then return to the starting position and repeat with the other arm. 4. Repeat for the prescribed number of repetitions. Hip Thrusts 1. Lie on your back with your legs bent 90 degrees at the hip. 2. Slowly lift your hips off the floor and towards the ceiling. 3. Lower your hips to the floor and repeat for the prescribed number of repetitions. Bench Reverse Crunch 1. Start by lying on your back and holding onto the bench with your hands above your head. 2. Keeping your knees bent to 90 degrees left your legs up off the ground and bring your knees up and towards your shoulders. 3. Your range of motion should be far enough so that your hips curl back towards your shoulders as well. Lift your legs and hips with control to avoid jerky motions that create momentum. 4. Return to the starting position and repeat for the desired repetitions. Pushup Superman w/ Alternating Arms Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground. Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds. Straight Arm Pushup Hold Starting Position: Start the movement in a pushup position. Extend your arms into a pushup. Hold that position for the prescribed number of seconds. Flutter Kicks 1) Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides. 2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position. 3) Start position: Straighten both legs so that they are perpendicular to floor.

4) Slowly lower one leg to approximately 45-90. 5) Return to start position and repeat with other leg. Lateral flexion on balance disc 1. Lie on your side with a balance disc under your hip. 2. Laterally flex your body so that you raise your upper body off the floor. You will only raise up a couple of inches. 3. Return to the starting position and repeat. Perform with other side. Bicycle Kicks 1. Lie on your back with your knees at chest level and your arms flat on the floor. 2. Alternate extending your legs by extending one leg out straight and as you bring it in extend the other leg out. 3. Continue to repeat this process like you are riding a bicycle until the required repetitions are completed. 4. Make sure you keep your back flat during the movement. If you are unable to keep your back flat then reduce the extension of your legs. Bridge (Plank) on elbows 1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest. 2. Prop yourself up to form a bridge using your toes and forearms. 3. Maintain a flat back and do not allow your hips to sag towards the ground. 4. Hold for the required time limit or until you can no longer maintain a flat bridge. Double Leg Pressouts 1. Start by lying on your back with your knees towards your chest and your arms flat on the ground. 2. Keeping your back flat throughout the movement kick your legs out and away until they are almost straight. 3. Bring your legs back in and repeat for the required number of repetitions. 4. If you are unable to keep your back flat on the floor throughout the movement shorten the distance that your legs extend until you get stronge Side Bridge Start on your side and press up with your right arm. Form a bridge with your arm extended and hold for the prescribed number of repetitions.

3 point rollout on ball 1. Place your forearms on top of the ball and your feet anchored on the floor. 2. Keep your trunk in a parallel position and draw your belly button in towards your spine. 3. Slowly extend your arms out away from your body and then bring them back in towards your chest. 4. Do not let your hips drop below parallel. If this happens do not extend your arms as far. Your arms should only be extended as far as you can without dropping your hips below parallel. Plank Knee-ins 1. Start by getting on your hands and knees in a push-up position. 2. Keeping your abs tight and your trunk parallel bring one knee in towards your chest. 3. Return the foot back to the starting position and repeat with the other leg. Abdominal Strengthening 1. Lay on your back with knees bent. Place a towel in the small of your back. Keep your lower back pressed against the towel. 2. Tighten abdominal muscles and hold. In one continuous move, slowly straighten left leg, pause, and then bring it back to the starting position. Do the same with right leg. Let your heels slide across the floor. 3. Maintain tightened abdominals as you alternate legs. 4. Repeat for the prescribed number of repetitions. Unilateral Leg Raise on balance disc 1) Lie back onto floor on top of a balance disc with both knees bent and feet flat. Place hands at sides. 2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position. 3) Start position: Straighten both legs so that they are perpendicular to floor. 4) Slowly lower one leg to approximately 45. 5) Return to start position and repeat. 6) Remember to maintain stability in lower back throughout movement by keeping abdominal muscles contracted - DO NOT ARCH LOWER BACK. To increase intensity, lower legs past 45 without touching floor as long as trunk stability is maintained. Side Plank

1. Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for the required time. 2. Lower your body and repeat on the other side. 3. Remember to keep your head, neck and body in a straight line. Supine Double Leg Raise 1. Start by lying on your back and a slight bend in your knees. 2. Raise your legs to a perpendicular position to the floor. This is your starting position. 3. Slowly lower your legs until you are no longer able to keep your abs tight and your low back on the floor. 4. Raise your legs back up to the starting position and repeat. 5. Only lower your legs as far as your abs have enough strength for. isometric abdominal 1. Begin by lying on your back with your knees bent. 2. Hollow out your stomach by sucking in your abdominal muscles. 3. Tighten abdominal muscles in this position. 4. Hold for 3-5 seconds and repeat. Elevated Prone Hip Extension 1. Start by placing your hands on the ground and your feet up on the wall. 2. Proceed to bring one knee in towards your chest and then kick your leg using your glute back onto the wall. 3. Repeat for the desired repetitions and then repeat with the other leg.