1) 30 knee crunches
Begin by lying on your back. Place hands behind your ears and stretch legs out so that they are parallel to the floor. EXHALE: Crunch your left knee, while bending it, and right elbow so that they meet at the center of your body. INHALE: Return to starting position and crunch your right knee to your left elbow. Try to do 2 sets with 10-12 repetitions for each knee.
2) 20 leg raises
Keep your legs as straight as possible, and hold a dumbbell between your feet if you want added resistance. Slowly raise your legs perpendicular to the floor. Hold the contraction at the top for a second, then slowly lower your legs to the start position.
3) 30 cross crunches
Lie flat on your back and bend your knees about 60 degrees. Keep your feet flat on the floor and place your hands loosely behind your head. Now curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time.
4) 20 cycling cross crunches
To perform a bicycle crunch lie on your back with your abdominals pulled in and your hands behind your head. Bring your knees up to your chest and slowly go through a cycling motion. Crunch and touch your left elbow to your right knee and then change to the right elbow and left knee.
5) 30 flutter kicks
Starting position is lying flat on the back with the feet and head approximately 6 inches off the ground. Hands are under the buttocks to support the lower back. Count one: raise the left leg to a 45-degree angle, keeping the right leg stationary. Count two: raise the right leg off the ground to a 45-degree angle while, at the same time, moving the left leg to the starting position. Counts three and four are repetitions of the same movements. Legs must be locked, with toes pointing away from the body.
6) 20 heel touches
Lie on the floor with your knees bent and your feet on the floor around 18-24 inches apart. Your arms should be extended by your side. This will be your starting position. Crunch over your torso forward and up about 3-4 inches to the right side and touch your right heel as you hold the contraction for a second.
7) 60 second plank
Start by getting into a press up position. Bend your elbows and rest your weight on your forearms and not on your hands. Your body should form a straight line from shoulders to ankles. Engage your core by sucking your belly button into your spine. Hold this position for the prescribed time.
Lie facedown on the floor, legs together and straight, arms straight and extended above your head. Keeping limbs straight and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form a gentle curve with your body.
9) 10 burpees
Begin in a standing position. Drop into a squat position with your hands on the ground. Kick your feet back, while keeping your arms extended. Immediately return your feet to the squat position. Jump up from the squat position.
10) 25 mountain climbers
Begin in a pushup position, with your weight supported by your hands and toes. Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed.