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Ball Crunches

Target Muscle: Rectus Abdominis (Waist/Belly,

Abdominal, Abs)

Instruction:

Preparation

Sit on exercise ball. Walk forward on ball and

lie back on ball with shoulders and head hanging off

and knees and hips bent. Gently hyperextend back oncontour of ball. Place hands behind neck or beside

head.

Execution

Flex waist to raise upper torso. Return to

original position. Repeat.

Stability-Ball Push-Up

Target Muscles: chest muscles along with the

abdominal muscles and butt

How to do it?

1. Lie with your belly on the ball and walk your

hands forward until the ball rests under your

legs.

Make sure that your hands are directly below

your shoulders on the floor.

2.

Inhale as you lower toward the floor with the

upper body, bending your elbows out to the

side.

Remember to keep your abdominal muscles

tight to help you maintain your balance.

3. Inhale as you lower toward the floor with the

upper body, bending your elbows out to the

side.

Remember to keep your abdominal muscles

tight to help you maintain your balance.

Leg Lifts

Target Muscles: Rectus Abdominis and obliques.

Emphasize the Hip Flexors.In general, leg lifts target

your core, focusing mainly on your abs and hips.

How to do it?

Lie faceup on the floor, and raise your upper legs until

they're perpendicular to the floor. Bend your knees

slightly. Without changing the arch in your lower backor the angle of your knees, brace your core and try to

take 3 to 5 seconds to lower your feet as close to the

floor as you can. One trick: Press your lower back

toward the floor as you perform the movement. Once

your feet touch the floor, raise them back to the

starting position and repeat.

Kneeling Pushups

Target Muscle: Various muscles in the upper body

(Pectoralis major, Deltoids, Triceps brachii

Serratus anterior, Abdominal muscles,

Coracobrachialis)

Steps:

1. Kneel on the floor and place your hands on

the floor about as wide as your shoulders with

your fingers pointing forward. Your knees and

feet can be together or slightly apart. Maintain

a neutral spine position, and take a few deep

breaths from your belly before you start.

2.

Inhale as you lower your body toward the

floor until your chest and abs almost touch

the floor. Keep your elbows close to your ribs

or point them out to your sides. Do not extend

your neck forward or hunch your shoulders.

3. Exhale as you push your body up until your

arms are fully extended. Work toward two or

three sets of five to 10 reps.

Modified V-Up ( V-Crunches)

Target Muscles: Rectus Abdominis, Transversus

Abdominis, Obliques

Instructions:

Lie faceup on the floor with your legs straight and

your arms at your sides (A). In one movement, quickly

lift your torso into an upright position as you pull your

knees to your chest (B). Lower your body back to the

starting position. That's one rep.

Back Extension

Target Muscles: Erector spinae muscles and the

Multifidus muscles

Step 1:

Position yourself face down on the back extension

machine.

Step 2:

Starting position should be with the hips straight.

Step 3:

Bend at the hips and slowly lower the upper body

towards the floor.

Step 4:

Your back should be neutral with the movement

coming from the hips.

Step 5:

Return to the start position by straightening the hips.

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Mountain Climber with an Exercise Ball

Target Muscles: Abdominal, Gluteus and leg muscles

How to do it:Assume a pushup position with your

arms completely straight, but place your hands on a

Swiss ball instead of the floor. Your body should form

a straight line from your head to your ankles. Tighten

your core and hold it that way for the duration of theexercise. Lift one foot off the floor and slowly raise

your knee as close to your chest as you can without

changing your lower-back posture. Then repeat with

your other leg. Alternate back and forth for 30

seconds. If that's too hard, place your hands on the

floor or a bench.

Burpees

Target Muscles: Burpees are known as a compound

exercise which means you train multiple muscle

groups in your body at the same time. Its a really

demanding bodyweight movement. Most of all you use

your legs containing hamstrings, glutes and calfs. But

when you do a proper burpee (including the push up)

you also need your core, chest, triceps and shoulders.

No muscles are left behind!

Steps: First of all burpees are a great exercise when

you dont have and/or want to use any equipment but

you do want an intense workout. Burpees get your

heart rate up in no-time and can give you some serious

muscle soreness for sure. A burpee isnt that hard, you

just have to follow some steps. Six to be precise:

1. You start by standing up straight with your arms

next to your body. Now bend over, squat down and

place your hands on the floor in front of you

2. Kick your feet back so that youll end up in a plank

position

3. Exactly, now we drop to a push up. Remember to

keep your core tight!

4. Push yourself up back into the plank position

5. When you did your pushup kick your feet back in

towards your hands

6. Explosively jump up in the air, arms reaching

straight overhead

Tricep Dip Exercise

The tricep dip is excellent for strengthening the upper

body and giving you defined muscle tone of the triceps

It can be performed simply at home of a bench, chair

or step and can also be performed on specialist

equipment in a gym.

Target Muscles: Tricep brachii, deltoids, pectoralis

major

How to do a Tricep dip

1. Hoist yourself up onto a bench, chair or step

as long as it is stable and secure to take your

body weight.

2. Hands should be shoulder width apart fingers

facing forward and elbows pointing

backwards with a slight bend in the elbows.

3.

Legs extended out in front of you with a slight

bend in the knee.

4. Slowly lower your body until your shoulder

joints are below your elbows.

5.

Push back up until your elbows are nearly

straight but do not lock them out.

Medicine Ball Sit-up Throw (with partner)

Target Muscles:While sit-ups with a medicine ball

work primarily your rectus abdominis, incorporate all

of your ab muscles to work together instead. It will

help you burn more calories in less time while

improving full-body strength and power, balance and

coordination.

Instructions

Preparation

Facing partner, sit on floor with knees bent.

Feet can be secured under weighted or anchored

structure. First individual holds medicine ball with

both hands.

Execution

First individual lies back with ball over head

and taps ball to floor. Individual immediately throws

ball to partner from over head while sitting up.

Partner catches ball slightly above and in front of head

and repeats steps. Continue to volley ball back and

forth.