- Holding a dumbbell in you right hand, stand with feet shoulder width apart and your knees slightly bent.
- Place your left hand behind your head and slowly bend sideways to your right lowering the dumbbell down to your knee.
- Return to an upright position and repeat for the desired number of reps.
12. Medicine Ball Sit Ups
- Lie on your back with your knees bent and feet flat on the floor.
- Hold a medicine ball (choose a 5 pound ball to begin) to your chest and have a partner stand at your feet (not on them).
- Push your lower back into the floor flattening the arch and hold.
- As you curl up throw the ball to your partner. Hold the crunch as your partner catches the ball and throws it back to you.
- Catch the ball and slowly return to the start position.
- Tip: Don't sit right the way up as you wait for the return pass. Your shoulders should be no more than 6 inches off the floor.
13. Oblique Crunches
- Lie on your back with your knees bent and feet flat on the floor.
- Slowly drop your legs to the left and let your knees rest near the floor.
- Place your fingertips to the side of your head just behind your ears.
- Push your lower back into the floor flattening the arch and hold.
- Curl up slowly so both your shoulders lift off the floor a few inches.
- Hold for a count of 2 and return to the start position.
- Repeat for the desired number of reps and switch to the other side.
14. Seated Oblique Twists with Medicine Ball
- Sit on the floor with your knees bent and feet flat on the floor.
- Hold a medicine with both hands directly out in front of you, twist to your right and place the ball on the ground behind you.
- Quickly, but smoothly, turn to your left to retrieve the ball and repeat for the desired number of reps.
- Repeat the process for the left side.
- Tip: if you have a training partner, sit back to back and pass the medicine to each other.
15. Weighted Curls with Medicine Ball or Weight Plate
- Lie on your back with your knees bent and feet flat on the floor.
- Hold a medicine ball or weight plate to your chest (start with 5 pounds).
- Push your lower back into the floor flattening the arch and hold.
- Curl up just enough to lift both your shoulders off the floor a few inches.
- Hold for a count of 2 and return to the start position.
16. Cable Crunches
- This exercise requires a triceps pushdown machine with a rope attachment.
- Knee down in font of the machine holding the rope just above your head.
- Slowly crunch down to your right knee and hold for 2 seconds as you breathe out.
- Return to the start position slowly and repeat to the left knee.
17. Weighted Oblique Crunches
- Lie on your back with your knees bent and feet flat on the floor.
- Hold a medicine ball or weight plate to your chest, (5 pounds to start).
- Slowly drop your legs to the left and let your knees rest near the floor.
- Place your fingertips to the side of your head just behind your ears.
- Push your lower back into the floor flattening the arch and hold.
- Curl up slowly so both your shoulders lift off the floor a few inches.
- Hold for a count of 2 and return to the start position.
- Repeat for the desired number of reps and switch to the other side.
