How To
Super Mans: Lie on your stomach, your legs need to be straight and together. Extend your straight arms above your head. Keep your head/neck in a neutral position. Keeping limbs straight (but not locked) and torso stationary, Simultaneously lift your arms and legs up toward the ceiling to form a gentle curve with your body. Hold for a slow 10 counts.
One-Arm DB Row: Place your left knee and your left hand on top of the bench for support. Let your right arm hang down and a bit forward. Pull your abdominals in and bend forward from the hips so that your back is naturally arched and roughly parallel to the floor, and your right knee is slightly bent. Tilt your chin toward your chest so that your neck is in line with the rest of your spine. Pull your right arm up until your elbow is pointing to the ceiling, your upper arm is parallel to the floor, and your hand comes to the outside of the ribcage. Lower the weight slowly back down. Keep your back straight at all times!
Bicycle Crunch: Lie flat on your back. Place hand behind your head, slowly lift your shoulder blades off the ground ( do not pull on your neck), then bring your right elbow towards the left knee while straightening your left leg. Switch and do the same motion on the other side.
Cross Crunch: Lie on your back. Your arms and legs are diagonally out so your body creates an X. While keepiing your arms and legs straight bring yout right hand towards the left foot, then your left hand go towards your right foot. Make sure that your are lifting your shoulder blades off the ground
** Remember to breathe and listen to your body! Stop to take breaks when needed!**
Resource: Sparkspeople.com, bodybuilding.com, dummies.com
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