Beginner Level: Complete 1 round
Intermediate Level Complete 2 rounds
Advanced Level: Complete 3 rounds
Ascend
10 Russian Twists
10 Russian Twists, 10 Butterfly
10 Russian Twists, 10 Butterfly, 10 Side Crunch
10 Russian Twists, 10 Butterfly, 10 Side Crunch, 10 Toe Touches
Descend
10 Russian Twists, 10 Butterfly, 10 Side Crunch, 10 Toe Touches
10 Russian Twists, 10 Butterfly, 10 Side Crunch
10 Russian Twists, 10 Butterfly
10 Russian Twists
Sit on the ground with your hips and knees bent 90 degrees. Clasp your hands together in front of you with elbows bent. Keep your back straight. Your torso should be at about 45 degrees to the ground. Keep your feet together and lift them off the ground about 4-6 inches. Inhale, tighten your abs, and explosively twist your torso as far as you can from side to side. To make this move more challenging, grab a medicine ball, dumbbell, or weight plate. Do 15 reps on each side. You are working your abs, core, and obliques.
Lie on your back and hold your head lightly with both hands. Extend your legs fully with your heels a few inches off the ground. Inhale, tense up your abs, and bring your elbows to the outside of your knees. Pause briefly, exhale, and return to starting position, making sure your legs are fully extended and off the ground. Your head and heels should not touch the ground. Repeat. You are working your abs, core, and hip flexors.
Lie on your side with legs stacked on top of each other and gently hold your head with one hand. Keep your other arm extended at your side with your palm facing down. Inhale, tighten your abs, and crunch your knees up to your chest. Pause briefly, exhale, and return to starting position. Do 15 reps on each side. To make this exercise more challenging, do not let your feet touch the ground. You are working your abs, core, hip flexors, and obliques.
Lie on your back and raise your legs straight up with toes pointing back. Lock your knees if you can for maximum effect. Straighten out your arms and crunch up in small pulses, reaching for your toes. Keep your abs tight and breathe evenly throughout. You are working your abs, core, and hip flexors.
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