This is not the regular crunch or lying- down exercises. All you need to do is lie on the floor, face down. Keep your palms near the chest. Now, lift the shoulders and chest from the ground. Pull the shoulder blades down together. Hold this posture for a few seconds and then lower down. Repeat this 8 to 10 times. You can also try to lift the hips and thighs from the floor.
The Side Crunch
Kneel down on the floor and then lean to the right side. Place the right palm on the floor. Balance your weight and then extend the left leg pointing your toes. Now, slowly and steadily lift the leg to the height of the hip and extend the arm above the leg with the palm facing forward. Bring the rib cage’s left side towards the hip. Get back to the starting position. Repeat this 6 to 8 times. Perform 2 sets and then change the side.
Squat Thrust with Twist
Stand tall. Keep your feet shoulder width apart. Extend the arms, at shoulder height, in front of your body. Squat down, bend the knees at 90 degrees and twist the upper body to your left side. Come up and then perform the same towards the right side. Put all your weight on the heels. Keep the knees facing at the front and move the shoulders from side to side. Try bending your knees up to 90 degrees for best results.
Sit straight on the edge of a chair. Place the hands on the edge. Keep the fingers pointing towards the knees. Now, tighten the abs and raise your toes about 2 to 4 inches from the floor. Lift your hips from the chair. Stay in this position for about 5 to 10 seconds, or as long as you can. Get back to the starting position and repeat.
Opposite Arm and Leg Raise
Align the knees under hips and wrists under shoulders. Now, raise the left arm. Bring it to the height of the shoulder and left leg to the height of the hip. Hold in this position for a few seconds. Now, repeat this on the right side. Do about 15 to 20 reps; keep alternating the sides.
Sit down on the floor, extend the legs and press them together firmly. Now lean back about 45 degrees from your hips. Bring both the arms over your head just like a ballerina. Now, slowly twist the torso towards the right side and place the right arm on the floor or mat. Keep the left arm reaching over your head and slowly count up to 3. Repeat this movement; keep the left arm on floor, and hips and heels on the floor. While you turn to center, contract the abs and bring both the arms overhead. Alternate the sides and perform two sets of 6 to 8 reps on every side.
Lie on the floor, straight and face up. Place the arms on both the sides and legs straight. Keep the palms facing at the floor. Raise your legs and torso. Make an angle of 45 degree with the floor. Now, without rounding your back reach the hands alongside your legs.
The Prone Plank
Get into the pushup position. Keep the palms on floor beneath the shoulders. Hold this position for about 30 seconds; keep the abs contracted, legs and arms extended. Align your head and spine. Later you can extend the time to one whole minute and later one- arm switching plank.
The Climb up
Wrap a 3 foot long towel or scarf around the ball of the right foot. Lie on floor with knees bent and left foot touching the floor. Hold the towel or scarf in your both hands and extend the right leg; keep the floor flexed. Now walk the hands up the towel or scarf. Lift the head and shoulders from the floor. Hold for a few seconds. Now, get back to the starting position. Perform two sets of about 8 to 10 reps on both the sides. Keep the head straight.
The Single- Leg Stretch
Lie straight with knees bent. Lift the head and the shoulders. Curl the chin towards the chest. Draw the left knee towards the chest, place the left hand on the ankle and right hand on the knee and inhale while you do so. Now, lift the right leg up to 45 degrees from the floor. Switch the legs. Extend the left leg while you bring the right leg close to the chest. Also, switch the hands when you switch the legs. Perform 5 to 10 reps on both right and left side.