Workout 1


-Swiss Ball Rollout-
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• Sit on your knees in front of a Swiss ball and place your forearms and fists on the ball.
• Slowly roll the ball forward, straightening your arms and extending your body as far as you can without allowing your lower back to collapse
• Use you abdominal muscles to pull the ball back to start.

-Cross Body Crunches-
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• Lie flat on your back and bend your knees about 60 degrees with feet flat on the floor. Place your hands loosely behind your head. This will be your starting position.
• Exhale as you crunch up and contract your abdominals to bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time. Inhale and return to the start.
• Repeat with the left elbow and the right knee. That’s one rep.
• Continue alternating in this manner until all prescribed repetitions are done.

Variations: To make the exercise harder, keep your legs straight instead of bent and/or keep your feet up the entire time.


-Decline Reverse Crunch-
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• Lie face-up on a decline bench and hold on to the top of the bench with both hands. Use your abs to hold your legs parallel to the floor with your knees and feet together. Your legs should be fully extended. This will be your starting position.
• While exhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the bench. At the end of this movement your knees will be touching your chest.
• Hold the contraction for a second and move your legs back to the starting position while inhaling.
• Repeat for the recommended amount of repetitions.

Variations: You can do the movement on a flat surface and bend your knees to make it easier. Use ankle weights as you get more advanced.


-Planks-
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• Get into a facedown position on the floor, supporting your weight on your toes and your forearms with your elbows directly under your shoulders.
• Keep your body straight and brace your core.
• Drop to your knees slowly to come out of the pose when done.

Variations: To increase difficulty, you can move your hips from side to side.


-Supermans-
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• Lie facedown on the floor or an exercise mat with arms extended overhead by your ears.
• Exhale and simultaneously raise your arms, legs, and chest off of the floor and hold for 2 seconds.
• Inhale and slowly lower your arms, legs and chest back down to the starting position. That’s one rep.

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Workout 2
​

-Flat Bench Lying Leg Raises-
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• Lie with your back flat on a bench and your legs extended off the edge of the bench.
• Place your hands either under your glutes with your palms down or hold the top of the bench. This will be your starting position.
• Exhale and Raise your legs to a 90-degee angle at the hips. Visualize your core getting leaner and stronger.
• Inhale as you slowly lower your legs back down to the starting position.

Variations: You can perform on the floor to make it easier or add ankle weights as you get more advanced.
 
 
-Tuck Crunches-
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• Lie on the floor or an exercise mat with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down.
• Cross your legs by wrapping one ankle around the other. Slowly elevate your legs up in the air with knees bent to 90-degrees directly over hips.  Now cross your arms across your chest. This is the starting position.
• Keep your lower back pressed against the floor and exhale as you lift your torso towards your knees.
• Inhale and lower to starting position one vertebra at a time. That’s one rep.

 
 
-Crunches with Hands Overhead-
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• Lie on your back with feet on the floor and knees bent at 60-degrees. Stretch your arms overhead with your palms crossed to start.
• Exhale as you curl your upper towards your knees and bring your shoulder blades off the floor.
• Inhale and lower to starting position one vertebra at a time. That’s one rep.

 
 
-Decline Oblique Crunches-
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• Secure your legs at the end of the decline bench and lie down with arms crossed either across the chest or overhead to start.
• Exhale and raise your body slowly while turning your torso to the left. Crunch your right elbow to your left knee.
• Slowly lower your body to the starting position as you inhale.
• After completing one set on the right for the recommended amount of repetitions, switch to your left side.

Tip: Focus on twisting your torso and feeling your obliques work as you crunch up.
Variations: You can perform this exercise on a flat surface or alternate from side to side each rep.
 
 
-Seated Good Mornings-
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• Set up a box in a power rack. The pins should be set at an appropriate height as a safety. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward.
• Remove the bar from the rack, creating a tight arch in your lower back. Keep your head facing forward and sit back with your hips until you are seated on the box. This will be your starting position.
• Tighten your back, shoulders and core as you bend at the waist to bring your chest towards your knees. Pause just above the pins and reverse the motion until your torso it upright.

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Workout 3
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-Press Sit Ups-
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• Lie on a bench with a weight/barbell resting on your chest. Position your legs so they are secure on the extension of the bench. This is the starting position.
• Tighten your abdominals and glutes and exhale as you curl your torso to sit up while pressing the barbell straight overhead.
• Inhale and lower your body back down to the starting position while bringing the weight/barbell back down to your torso. That’s one rep.

Variations:  Ramp up the intensity by doing this exercise on a decline bench. Make it easier by just using body weight.
 
 
-Flat Bench Leg Pull Ins-
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• Lie on an exercise mat or a flat bench with your legs off the end and hands under your glutes with your palms down or by the sides holding on to the bench to start.
• Exhale as you bend your knees and squeeze your core to pull your upper thighs towards your chest.
• Inhale and return to start.

Variations: As you get more advanced, you can hold a dumbbell between your legs. You can also perform this exercise on a decline bench.
 
 
-Air Bikes-
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• Lie on the floor with your lower back pressed to the ground and hands by your ears. Bend the knees up directly over the hips with your lower legs parallel to the floor to start.
• Extend your right leg as you exhale and twist the right elbow towards the left knee by squeezing your core muscles.
• Inhale back to starting position.
• Repeat by extending left leg and crunching left elbow to left knee. Return to start. That’s one rep

Tip: Remember to breathe as you concentrate on squeezing your core and stretching your legs out away from you.
 
 
-Abs Crunch Machine-
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• Select a light resistance and sit down on the abs machine placing your feet under the pads provided and grabbing the top handles. Your arms should be bent at a 90-degree angle as you rest the triceps on the pads provided to start.
• Exhale and lift the legs up as you crunch your upper torso. Breathe out as you perform this movement.
• After a brief hold, inhale and slowly return to the starting position.

 
 
-Back Extensions-
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• Tuck your ankles under the footpads on a hyperextension bench with toes facing the ground. Adjust the upper pad so your upper thighs lie flat across it with room for you to bend at the waist without any restriction.
• With your body straight, cross your arms in front of you or hands by your ears to start.
• Inhale and bend forward slowly at the waist as far as you can while keeping your back flat.
• Inhale and slowly raise your torso back to start.

Variations: You can do this exercise with your torso on a swiss ball and your feet on a stable surface such as a wall. You can hold a weight plate to increase the intensity. ​

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Workout 4


-Exercise Ball Pull-Ins-
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• Place your hands on the floor shoulder width apart in a push-up position with your lower shins on top of an exercise ball to start.

• Keep your back straight and upper body stationary as exhale and pull your knees in towards your chest, allowing the ball to roll under your ankles.
• Inhale and slowly straighten your legs, rolling the ball back to the start.

 
 
-Standing Cable Russian Twist-
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• Set the cable at chest height.
• Stand to the side of the cable with your feet hip-width apart. Grab the cable with straight arms at chest height.
• Twist your torso away from the cable as you keep your hips stationary. Return to start.
• Repeat on opposite side after completing all repetitions.

 
 
-Side Jackknives-
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• Lie on your right side with hips stacked left leg over right. Place your right hand in a comfortable spot and your left hand by your left ear, elbow bent to start.
• Bring your left elbow and left leg toward each other as you pull with your obliques. Keep your neck in a neutral position.
• Squeeze at the top and return to the starting position. Repeat on opposite side once all reps are completed.  

Variations: You can use ankle weights for a bigger challenge.
 
 
-Butt-Ups-
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• Begin facedown in a forearm plank with legs extended straight and weight on your forearms, elbows directly under shoulders to start. Really push into the ground with your forearms and flex your thighs.
• Exhale and raise your glutes toward the ceiling by squeezing your abs tightly to close the distance between your ribcage and hips.
• Inhale and lower down slowly to the forearm plank. That’s one rep.

 

-Supermans-
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• Lie facedown on the floor or an exercise mat with arms extended overhead by your ears.
• Exhale and simultaneously raise your arms, legs, and chest off of the floor and hold for 2 seconds.
• Inhale and slowly lower your arms, legs and chest back down to the starting position. That’s one rep.

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Workout 5
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-Seated Barbell Twist –
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• Sit at the end of a flat bench while holding a barbell behind your head and feet shoulder width apart.
• While holding the barbell and keeping your body upright, tilt a few inches to the right as you get a slight stretch in your left obliques.
• Exhale back to start and repeat on the left side, stretching the right side. That’s one rep.

 
 
-Rope Crunches-
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• Kneel on your knees with your body upright (use a mat for support if needed) 1-2 feet in front of a cable system with a rope attachment overhead.
• Select a weight that allows you to have good form while challenging yourself. Grab the rope with both hands overhead with elbows close to your body.
• To begin, flex at the spine by bending at the waist, attempting to bring your rib cage to your legs as you pull the cable down.
• Pause at the bottom of the motion, and then slowly return to the starting position.

Variations: These can be done to standing up for variety or pulling at an angle to design the obliques.
 
 
-Double Dumbbell/Kettlebell Windmills-
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• Place a dumbbell/kettlebell in front of your left foot. Clean and press a kettlebell overhead with your right arm by extending through the legs and hips as you pull the dumbbell/kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward and extend your right arm over head.
• Push your butt out in the direction of the raised dumbbell/kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out dumbbell/kettlebell.
• Slowly lean down with a straight spine and straight arms to retrieve the dumbbell/kettlebell from the floor. .
• Reverse the motion back to the starting position by pushing your body through the top arm. Repeat for recommended repetitions before switching sides

 
 
-Swiss Ball Rollout-
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• Sit on your knees in front of a Swiss ball and place your forearms and fists on the ball.
• Slowly roll the ball forward, straightening your arms and extending your body into a plank position as far as you can without allowing your lower back to collapse.
• Use you abdominal muscles to pull the ball back to you knees before returning to start.

 
​
-Seated Good Mornings-
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• Set up a box in a power rack. The pins should be set at an appropriate height as a safety. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward.
• Remove the bar from the rack, creating a tight arch in your lower back. Keep your head facing forward and sit back with your hips until you are seated on the box. This will be your starting position.
• Tighten your back, shoulders and core as you bend at the waist to bring your chest towards your knees. Pause just above the pins and reverse the motion until your torso it upright.

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Workout 6


-Reverse Planks-
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• Sit on the floor with your legs extended in front of you, spine straight and palms on the floor by your hips.
• Press into your palms and heels and lift your hips and torso toward the ceiling. Keep your entire body strong and form a straight line from your head to your heels. Squeeze your core and try to pull your belly button back toward your spine.
• If your hips sag or drop, lower yourself back to the floor to rest.

Tip: Your goal is hold this position at least 30 seconds. You may need to begin by holding the position for only a few seconds as you build your strength. You will feel an intense stretch in your chest and shoulders, so breathe deeply. It's better to hold the correct position for a shorter time than to go longer in an incorrect position.
 
 
-Alternate Heel Touches-
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• Lie on the floor with the knees bent and the feet on the floor around 18-24 inches apart with your arms extended by your side reaching towards the heels. Engage your abs to lift your shoulder blades off the floor, shoulders away from the ears and neck in neutral. This will be your starting position.
• Exhale and side-bend your right hand towards your right heel.
• Inhale back to start and repeat on the left side. That’s one rep.

 
 
-Air Bikes-
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• Lie on the floor with your lower back pressed to the ground and hands by your ears. Bend the knees up directly over the hips with your lower legs parallel to the floor to start.
• Extend your right leg as you exhale and twist the right elbow towards the left knee by squeezing your core muscles.
• Inhale back to starting position.
• Repeat by extending left leg and crunching left elbow to left knee. Return to start. That’s one rep

Tip: Remember to breathe as you concentrate on squeezing your core and stretching your legs out away from you.
 

-Bent-Knee Hip Raises-
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• Lay flat on the floor with your arms next to your sides, knees bent at a 75-degree angle with feet 2 inches off the floor.
• Focus on your lower abs and squeeze your core as you exhale and bring your knees towards your chest while maintaining the 75-degree angle bend in your legs. Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in.

Variations: You can straighten your legs to make it harder or wear ankle weights. This can also be done on the parallel bars for adding muscle stimulation. 
 
 
Back Extensions-
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• Tuck your ankles under the footpads on a hyperextension bench with toes facing the ground. Adjust the upper pad so your upper thighs lie flat across it with room for you to bend at the waist without any restriction.
• With your body straight, cross your arms in front of you or hands by your ears to start.
• Inhale and bend forward slowly at the waist as far as you can while keeping your back flat.
• Inhale and slowly raise your torso back to start.

Variations: You can do this exercise with your torso on a swiss ball and your feet on a stable surface such as a wall. You can hold a weight plate to increase the intensity. 

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Workout 7


-Break Dancers-
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• Start on all fours with wrist under shoulders, arms extended, and knees under hips and two inches off the floor, core engaged. Swing your left leg under your hips and extend it fully to the side as you reach your right hand towards the ceiling.
• Reverse to start and repeat with right leg and left hand.

 
 
-Side Planks with Pulse-
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• Lie on your side and position yourself on your bottom elbow and side of your foot. Lift your hips in the air, forming a straight line from ankles to shoulders, and brace your core.
• Lower your body starting position. That’s one rep.

Tip: Maintain a straight line from your shoulders to your ankles.
 
 
-Dumbbell Side Bends-
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• Stand up straight with feet shoulder width apart while holding a dumbbell in the left hand (palm facing the torso) to start.
• Inhale as you bend your waist to the left to lower the dumbbell a few inches towards the floor.
• Return to start and switch sides after all reps are done on left.

Tip: Visualize you muscles and keep your pelvis tucked.
Variations: You can also do this exercise while seating on a bench or with a barbell.
 
 
Standing Cable Lifts-
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• Connect a standard handle on a tower, and move the cable to the lowest pulley position.
• With your side to the cable, grab the handle with one hand and step away from the tower, feet shoulder-width apart. You should be an arm’s length away from the pulley, with the tension of the weight on the cable. Your outstretched arm should be aligned with the cable and knees slightly bent with body upright.
• In one motion, keep your back straight and your arms close to your body as you straighten your legs and pull the handle up and across your body until your arms are in a fully extended position above your head.
• Return to the neutral position in a slow and controlled manner.
• Repeat and then switch sides.

Tip: Focus on your mind-muscle connection and keep your abs tense at all times.
 
 
-Supermans-
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• Lie facedown on the floor or an exercise mat with arms extended overhead by your ears.
• Exhale and simultaneously raise your arms, legs, and chest off of the floor and hold for 2 seconds.
• Inhale and slowly lower your arms, legs and chest back down to the starting position. That’s one rep.

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Workout 8


-Planks-
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• Get into a facedown position on the floor, supporting your weight on your toes and your forearms with your elbows directly under your shoulders.
• Keep your body straight and brace your core.
• Drop to your knees slowly to come out of the pose when done.

Variations: To increase difficulty, you can move your hips from side to side.
 

Tuck Crunches-
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• Lie on the floor or an exercise mat with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down.
• Cross your legs by wrapping one ankle around the other. Slowly elevate your legs up in the air with knees bent to 90-degrees directly over hips.  Now cross your arms across your chest. This is the starting position.
• Keep your lower back pressed against the floor and exhale as you lift your torso towards your knees.
• Inhale and lower to starting position one vertebra at a time. That’s one rep.

 

-Double Dumbbell/Kettlebell Windmills-
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• Place a dumbbell/kettlebell in front of your left foot. Clean and press a kettlebell overhead with your right arm by extending through the legs and hips as you pull the dumbbell/kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward and extend your right arm over head.
• Push your butt out in the direction of the raised dumbbell/kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out dumbbell/kettlebell.
• Slowly lean down with a straight spine and straight arms to retrieve the dumbbell/kettlebell from the floor. .
• Reverse the motion back to the starting position by pushing your body through the top arm. Repeat for recommended repetitions before switching sides

 

-Crunches with Hands Overhead-
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• Lie on your back with feet on the floor and knees bent at 60-degrees. Stretch your arms overhead with your palms crossed to start.
• Exhale as you curl your upper towards your knees and bring your shoulder blades off the floor.
• Inhale and lower to starting position one vertebra at a time. That’s one rep.

 
 
-Seated Good Mornings-
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• Set up a box in a power rack. The pins should be set at an appropriate height. Begin by stepping under the bar and placing it across the back of the shoulders, not on top of your traps. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders.
• Remove the bar from the rack, creating a tight arch in your lower back. Keep your head facing forward. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. This will be your starting position.
• Keeping the bar tight, bend forward at the hips as much as possible. If you set the pins to what would be parallel, you not only have a safety if you fail, but know when to stop.
• Pause just above the pins and reverse the motion until your torso it upright.

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Workout 9


-Jackknife Sit ups-
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• Lie face up on the floor (or exercise mat) with your arms overhead on the ground and your legs extended to start.
• Exhale as you bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position. The legs should be extended and lifted at approximately a 35-45 degree angle from the floor and the arms should be extended and parallel to your legs. The upper torso should be off the floor.
• Inhale as you lower your arms and legs back to the starting position.

Variations: Hold a medicine ball for added resistance.
 
 
-Cross Body Crunches-
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• Lie flat on your back and bend your knees about 60 degrees with feet flat on the floor. Place your hands loosely behind your head. This will be your starting position.
• Exhale as you crunch up and contract your abdominals to bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time. Inhale and return to the start.
• Repeat with the left elbow and the right knee. That’s one rep.
• Continue alternating in this manner until all prescribed repetitions are done.

Variations: To make the exercise harder, keep your legs straight instead of bent and/or keep your feet up the entire time.
 
 
-Decline Reverse Crunch-
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• Lie face-up on a decline bench and hold on to the top of the bench with both hands. Use your abs to hold your legs parallel to the floor with your knees and feet together. Your legs should be fully extended. This will be your starting position.
• While exhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the bench. At the end of this movement your knees will be touching your chest.
• Hold the contraction for a second and move your legs back to the starting position while inhaling.
• Repeat for the recommended amount of repetitions.

Variations: You can do the movement on a flat surface and bend your knees to make it easier. Use ankle weights as you get more advanced.
 
 
-Break Dancers-
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• Start on all fours with wrist under shoulders, arms extended, and knees under hips and two inches off the floor, core engaged.
• Swing your left leg under your hips and extend it fully to the side as you reach your right hand towards the ceiling.
• Reverse to start and repeat with right leg and left hand.

 
​
Back Extensions-
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• Tuck your ankles under the footpads on a hyperextension bench with toes facing the ground. Adjust the upper pad so your upper thighs lie flat across it with room for you to bend at the waist without any restriction.
• With your body straight, cross your arms in front of you or hands by your ears to start.
• Inhale and bend forward slowly at the waist as far as you can while keeping your back flat.
• Inhale and slowly raise your torso back to start.

Variations: You can do this exercise with your torso on a swiss ball and your feet on a stable surface such as a wall. You can hold a weight plate to increase the intensity. 

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Workout 10
​

-Flat Bench Leg Pull Ins-
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• Lie on an exercise mat or a flat bench with your legs off the end and hands under your glutes with your palms down or by the sides holding on to the bench to start.
• Exhale as you bend your knees and squeeze your core to pull your upper thighs towards your chest.
• Inhale and return to start.

Variations: As you get more advanced, you can hold a dumbbell between your legs. You can also perform this exercise on a decline bench.
 
 
-Press Sit Ups-
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• Lie on a bench with a weight/barbell resting on your chest. Position your legs so they are secure on the extension of the bench. This is the starting position.
• Tighten your abdominals and glutes and exhale as you curl your torso to sit up while pressing the barbell straight overhead.
• Inhale and lower your body back down to the starting position while bringing the weight/barbell back down to your torso. That’s one rep.

Variations:  Ramp up the intensity by doing this exercise on a decline bench. Make it easier by just using body weight.
 
 
--Side Jackknives-
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• Lie on your right side with hips stacked left leg over right. Place your right hand in a comfortable spot and your left hand by your left ear, elbow bent to start.
• Bring your left elbow and left leg toward each other as you pull with your obliques. Keep your neck in a neutral position.
• Squeeze at the top and return to the starting position. Repeat on opposite side once all reps are completed.  

Variations: You can use ankle weights for a bigger challenge.
 
​
-Rope Crunches-
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• Kneel on your knees with your body upright (use a mat for support if needed) 1-2 feet in front of a cable system with a rope attachment overhead.
• Select a weight that allows you to have good form while challenging yourself. Grab the rope with both hands overhead with elbows close to your body.
• To begin, flex at the spine by bending at the waist, attempting to bring your rib cage to your legs as you pull the cable down.
• Pause at the bottom of the motion, and then slowly return to the starting position.

Variations: These can be done to standing up for variety or pulling at an angle to design the obliques.
 
 
-Supermans-
www.worldstarbodies.com

• Lie facedown on the floor or an exercise mat with arms extended overhead by your ears.
• Exhale and simultaneously raise your arms, legs, and chest off of the floor and hold for 2 seconds.
• Inhale and slowly lower your arms, legs and chest back down to the starting position. That’s one rep. 

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