PHASE 1

Lie on your back with legs hinged at the knees and arms pointing towards the ceiling. Engage your core muscles, lower back needs to be flat on the floor. Lift both your pelvis and your upper body into a crunch. Extend your arms and legs for increase in difficulty.

Lie face up in a starfish position with your legs extended and right arm extended overhead on the floor. Extend your left arm out to the left side of your body. Contract your abs to press your lower back into the ground. This is the starting position. Engage your thighs and glutes and simultaneously lift your left leg, right arm, and upper back off the ground, reaching across your body to touch your right hand to meet your left ankle. Use your left arm to help maintain balance as you rise. Keep your core engaged as you lower to return to the starting position. Continue this movement for 20 seconds.

Bend your legs at the knee and brace your abs to slowly raise your legs so the knees are directly over your hips and your lower legs are parallel to the floor (bent 90 degrees). This is the starting position. Brace the abdominal muscles and hold a neutral spine position with a slight natural curve in the lower back (lumbar) region yet with the back firmly against the floor. Exhale as you contract the abs to curl your hips and knees toward your chest, with only your hips coming off the mat as you curl. Your knees should remain at the same angle throughout this upward phase. Your head should be kept straight and the neck and shoulders should remain relaxed and on the mat. Hold when you cannot curl without your back coming off the mat. Inhale and slowly return to the starting position with your hips back on the mat and your knees over your hips, still bent 90 degrees.

Lie face up with the soles of your feet together, knees bent out to sides. Reach your arms overhead. This is starting position. Using your core, roll your body up until you are sitting upright. Reach forward to touch your toes. That's 1 rep. Slowly lower back down to starting position and continue immediately into the next rep.

Firstly, place your feet up against the wall with a little bit of pressure - the feet should just be touching, but actually pushing in. Then take a yoga block and squeeze it between your knees. When squeezing the block, use intense effort, really trying to crush it. This does couple of things - activating the deep core muscles and firing up your adductors. This makes it difficuly for the hips to get involved, which will make your abs actually have to do the work. Now time to roll up the spine vertebrae by vertebrae - upper back, mid and low back come up one by one. Very important is to go back slowly - drop the lower back first, then mid, then upper back. This whole movement should be done in slow and controlled manner. This is not an explosive exercise. Focus on mind-muscle connection.

Sit up tall with your knees bent and feet flat on the floor. Wrap your arms around your legs and hold onto the outside of your ankles. Curl your head and chest forward in toward your knees. Scoop your core muscles in deeply, then roll your body back until your shoulders touch the ground. Don't roll so far that your neck or head touches the ground. Rock back up to a seated position.

Begin lying on your back with your legs together and your arms reaching straight down to your toes. Press your arms into the floor, raise your legs off the floor and point your toes up to the ceiling, then to the wall behind you. You will need to peel your tailbone and pelvis off the floor and aim to have your legs parallel to the floor.

Lie on your back with legs hinged at the knees and arms pointing towards the ceiling. Engage your core muscles, lower back needs to be flat on the floor. Lift both your pelvis and your upper body into a crunch. Extend your arms and legs for increase in difficulty.

Lie face up in a starfish position with your legs extended and right arm extended overhead on the floor. Extend your left arm out to the left side of your body. Contract your abs to press your lower back into the ground. This is the starting position. Engage your thighs and glutes and simultaneously lift your left leg, right arm, and upper back off the ground, reaching across your body to touch your right hand to meet your left ankle. Use your left arm to help maintain balance as you rise. Keep your core engaged as you lower to return to the starting position. Continue this movement for 20 seconds.

Bend your legs at the knee and brace your abs to slowly raise your legs so the knees are directly over your hips and your lower legs are parallel to the floor (bent 90 degrees). This is the starting position. Brace the abdominal muscles and hold a neutral spine position with a slight natural curve in the lower back (lumbar) region yet with the back firmly against the floor. Exhale as you contract the abs to curl your hips and knees toward your chest, with only your hips coming off the mat as you curl. Your knees should remain at the same angle throughout this upward phase. Your head should be kept straight and the neck and shoulders should remain relaxed and on the mat. Hold when you cannot curl without your back coming off the mat. Inhale and slowly return to the starting position with your hips back on the mat and your knees over your hips, still bent 90 degrees.

Lie face up with the soles of your feet together, knees bent out to sides. Reach your arms overhead. This is starting position. Using your core, roll your body up until you are sitting upright. Reach forward to touch your toes. That's 1 rep. Slowly lower back down to starting position and continue immediately into the next rep.

Kneel on a mat or cushion with the ab wheel directly in front of you. Grip the handles and support yourself with arms fully extended. Keep your back and arms straight as you move the wheel forward and away from you. Extend your body as far into a plank position as you can go. Try to retain the ability to roll back into a neutral position. Hold for a moment before steadily returning to the starting position. Aim for 2–3 sets of 10–15 reps.

Start on your right side with your right forearm directly underneath your shoulder. Stack your feet and lift up your hips until your body forms a straight line. Extend your left arm straight out. Engage your abdominal muscles, drawing your navel toward your spine.Pulse your hips toward the sky for at least 30 seconds, then repeat on the other side.

Sit up tall with your knees bent and feet flat on the floor. Wrap your arms around your legs and hold onto the outside of your ankles. Curl your head and chest forward in toward your knees. Scoop your core muscles in deeply, then roll your body back until your shoulders touch the ground. Don't roll so far that your neck or head touches the ground. Rock back up to a seated position.

Begin lying on your back with your legs together and your arms reaching straight down to your toes. Press your arms into the floor, raise your legs off the floor and point your toes up to the ceiling, then to the wall behind you. You will need to peel your tailbone and pelvis off the floor and aim to have your legs parallel to the floor.