Dead Bug
AB
VIEW LARGER
A.
Lie faceup with arms fully extended along sides. Bring legs to tabletop position, knees bent and lower legs parallel to the floor.
B.
Brace core and reach left arm up and behind head while right leg straightens but doesn't touch the floor. Return to starting position and repeat on the other side to complete 1 rep.
Sets:
3
Reps:
10
Mistakes and Tips:
Do not let the lower back break contact with the floor. Keep the lower back pressed downward and abs tight.
2. Double Criss-Cross
A
VIEW LARGER
A.
Lie faceup with knees bent into chest, hands behind head. Bend left knee into chest as right leg extends out almost parallel to the floor and right shoulder turns into knee (keep elbows open wide and avoid pulling on head), pulsing shoulder and knee closer together twice. Return to starting position and continue, alternating feet and arms each rep.
Sets:
3
Reps:
20
3. Pretzel Knee Crunch
AB
VIEW LARGER
A.
Sit in a pretzel position with right leg bent in front of body, left leg behind, and both knees at about a 90-degree angle. Keeping spine naturally straight, hinge slightly forward from hips, leaning torso forward at about a 45-degree angle to the floor. Bring hands together in front of chest. (Place hands on the floor for more support to make the move easier.) Lift left leg a few inches off the floor.
B.
Without moving the rest of the body, bring left leg toward right, trying to tap left thigh to left elbow. Return leg behind body without lowering it to the ground.
Sets:
3
Reps:
20 per side
AB
VIEW LARGER
A.
Lie faceup with arms fully extended along sides. Bring legs to tabletop position, knees bent and lower legs parallel to the floor.
B.
Brace core and reach left arm up and behind head while right leg straightens but doesn't touch the floor. Return to starting position and repeat on the other side to complete 1 rep.
Sets:
3
Reps:
10
Mistakes and Tips:
Do not let the lower back break contact with the floor. Keep the lower back pressed downward and abs tight.
2. Double Criss-Cross
A
VIEW LARGER
A.
Lie faceup with knees bent into chest, hands behind head. Bend left knee into chest as right leg extends out almost parallel to the floor and right shoulder turns into knee (keep elbows open wide and avoid pulling on head), pulsing shoulder and knee closer together twice. Return to starting position and continue, alternating feet and arms each rep.
Sets:
3
Reps:
20
3. Pretzel Knee Crunch
AB
VIEW LARGER
A.
Sit in a pretzel position with right leg bent in front of body, left leg behind, and both knees at about a 90-degree angle. Keeping spine naturally straight, hinge slightly forward from hips, leaning torso forward at about a 45-degree angle to the floor. Bring hands together in front of chest. (Place hands on the floor for more support to make the move easier.) Lift left leg a few inches off the floor.
B.
Without moving the rest of the body, bring left leg toward right, trying to tap left thigh to left elbow. Return leg behind body without lowering it to the ground.
Sets:
3
Reps:
20 per side
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