Start this exercise with your legs and arms straight and your abs tight. Now bring your one leg up around the side of you until your knee almost touches your armpit. Contract the sides of your abs as hard as you can, then place that foot back on the ground and change legs. Make sure that you don’t arch your back!
Sit on the floor with your legs crossed in front of you. Keep your back straight and your abs tight. Place pressure on the plate or Frisbee next too you. Slowly push the plate out to the side as far as you can go, hold for a second, and then drag the plate back in, placing as much pressure on the plate as you can, and contracting the muscles of your waist as your come up. Swap sides and repeat.
Ball crunch kicks
Start in position 1 with the ball supporting the middle part of your back. Have your feet grounded, knees at 90° to your ankles, and your hands supporting your neck.
Position 2: Rise up so that your stomach crunches and you feel your abs contracting to pull you up, taking care not to pull on your head, at the same time you kick up your one leg. Hold for a second and then swap legs.
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