Leg Extension Crunch
Lie on a towel or yoga mat with your legs fully extended, knees to the ceiling, heels on the floor. Separate your feet so that they are at the width of your hips. Lock your fingers behind your head and bend your knees. Lift your shoulders, head and neck off the ground and, at the same time, straighten your left knee so your leg is about 2 feet off the ground. Hold the position for five seconds, then bring your left knee into your chest. As you bring your shoulders, neck and head up off the ground again, extend your right leg. Repeat 20 times on each side.
Isometric Sit-Up Exercise
Lie on your back on a yoga mat or towel with the soles of your feet on the ground and your knees bent. Put your hands behind your head so that your palms are resting against the back of your head, but not holding it up. Bend your elbows so that they are pointing out to the sides. As you engage your abdominal muscles, bring your shoulders off the ground. Reach your hands up to your upper thighs and hold the position for 16 full counts. Take a deep breath, and as you exhale, bring your hands back behind your head. As you breathe back in again, bring your shoulders back to the ground. Continue the entire exercise again for eight repetitions.
Toe Touches
Lie on a towel or yoga mat on your back with your knees bent at a 90-degree angle and your feet up in the air so that your calves make a parallel line with the ground. Keep your arms at your sides with your palms pressing against the floor. Tense your abdominal muscles as you touch your left toes to the ground, then bring your leg back up to the starting position. Repeat with the right leg. Continue alternating sides until you have completed 25 repetitions on each leg.
Twisting Sit-Up
Lie on your back on a yoga mat or towel on your back with your knees bent and your feet flat on the ground. Cradle the back of your head with both hands, but do not rest the weight of your head on your hands. Tense your abs as you lift your shoulders off the ground. Twist your torso to the left as you engage your abs, then return to the center. Twist your torso to the right as you engage your abs, then return to center and lower yourself back to the ground. Repeat the exercise for eight repetitions.
