Get in the standard pushup position, by placing the hands shoulder width apart and your feet hip-width apart. Keep your core tight and straight back. Push your torso backward and raise your butt up in the air. Keep your arms, back, and legs in a straight position In this position, your body will form an inverted V (downward dog) Bend your elbows to lower your upper chest close to the ground while still keeping the butt up. While your chest closes towards the floor, scoop your head upwards, while arching the upper and lower back. Straighten your arms and push your chest in the upward direction, forming an Upward-Facing Dog Position in yoga. Make sure to keep your chest forward and shoulders blades pulled together, with legs staying tight and active. Return to the starting position, and repeat the desired number of reps.

Stand straight with your feet together and hands by your sides. Jump up, spread your feet and bring both hands together above your head. Jump again and return to the starting position. Repeat until the set is complete. Keep the knees slightly bent and land softly on the balls of your feet. Engage your core and glutes and maintain your knees in line with your hips and feet. Keep your arms extended and your elbows loose during the entire exercise and maintain a steady and smooth breathing pattern.

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.

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.

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.

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.