1. Prone plank
While in the push up position, hold for 30 seconds. Make sure you connect with the abs and extend your arms and legs, with the legs straight and aligned with the spine.
2. Side crunch
Kneel on the floor to one side (left). Place your palm on the floor and slowly transfer your weight to that side. Cross one leg to the height of the hip bringing the side of the rib cage to the hip. Do this for 10 times
3. Abdominal hold
Sit at the edge of your bed and place your hands at that edge. Now lift your feet off the ground and your butt off the bed supporting your weight with your hands. Involve abs and stay there for about 10 seconds. Repeat this for 10 times.
4. Basic plank
Take on the “push-up” position but rest on your elbows, tilt the pelvis slightly and pull the abdominals. Hold for 60 seconds. And repeat for 10 times.
5. Twisting roll back
Extend arms forward and roll back to curve spine into a “c”. Twist torso to one side and bend one elbow. Pull back at shoulder level and then pull forward to return to default position. Repeat this for 20 times
6. Sit ups with medicine ball
Sit up with knees at 90-degrees and hold the ball with both hands fully stretched out. Now roll back moving the erect hands over your head so that the ball is now in full alignment with your head on the floor. Push your hands and the ball over your head, and sit up again with hands still extended out. Repeat this for 10 times.
7. Jean’s zip
Contract your abs to lift pelvis floor; butt pushes in as if you want to move your belly button towards your face. Now release and move your butt out. Repeat this for about 2 minutes.