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Barbell Situp

1. Hold the bar with a slightly wider than shoulder width grip. Push the bar up toward the ceiling and maintain that elbow extension.


2. Flex your abs and sit-up. Aim to get your torso vertical while maintaining the barbell overhead.


3. Pick your knees up off the ground. Hold in this position with a flat back.

Dumbbell Russian Twist

1. Sit on the floor and flex your knees and hips to a 90 degree angle.


2. Your feet should be hovering off the ground. (If that's too hard start with heels on the floor)


3. Rotate your upper spine to engage your obliques.

Lying Leg Raise

1. Lay on your back with your arms palms down on either side.


2. Slowly raise your legs to a 90° angle, pause at this position, or as high as you can reach your legs, and then slowly lower your legs back down.


3. Duration of these movements should be slow so that you do not utilize momentum, enabling you to get the most out of the exercise.

Hand Plank

1. Start in a kneeling position with your hands planted on the ground.


2. Pick your knees up off the ground. Hold in this position with a flat back.


3. Hold the bar with a slightly wider than shoulder width grip. Push the bar up toward the ceiling and maintain that elbow extension.