1. Lie on your back with your knees bent and your hands lightly touching the sides of your head. Lift your feet off the ground and bring your knees towards your chest.

2. Straighten your left leg while simultaneously rotating your torso, bringing your left elbow towards your right knee. Keep your shoulder blades off the ground.

3. Return to the starting position and repeat on the other side, straightening your right leg while bringing your right elbow towards your left knee.

4. Continue alternating sides in a fluid and controlled motion.

5. Complete the desired number of reps or time, then release your head, neck, and shoulders back to the ground, and lower your legs back to the starting position.

1. Lie flat on your back with your knees bent and feet flat on the ground. Hold one dumbbell with both hands, with your arms on your chest.

2. Lift your head, neck and shoulders off the ground, and engage your core muscles. 3. Lift your legs off the ground. Straighten your left leg and bring your right knee towards your chest while twisting your left elbow towards your right knee.

4. Continue alternating sides in a fluid motion, pedaling your legs as if riding a bicycle, while twisting your upper body.

5. Complete the desired number of reps or time, then release your head, neck, and shoulders back to the ground, and lower your legs back to the starting position.

1. Lie down on your back with your knees bent and your feet flat on the ground.

2. Hold a dumbbell with both hands and extend your arms above your chest.

3. Engage your core muscles and lift your head, shoulders, and upper back off the ground, while keeping your lower back in contact with the floor.

4. Hold the crunch for a moment, then slowly lower yourself back down to the starting position.

1. Lie down on your back with your legs straight and your feet together. Hold a dumbbell with both hands, with your arms extended above your chest.

2. Engage your core muscles and lift your legs a few inches off the ground, keeping them straight and close together.

3. Begin alternating kicking your legs up and down, keeping them straight and close together.

4. While kicking, keep your arms extended and the dumbbell in place above your chest.

1. Lie on your back with your knees bent and your feet flat on the ground. Hold a dumbbell safely and securely in between your feet. If you don’t feel comfortable with this, hold a dumbbell in your hands above your chest.

2. Engage your core muscles and slowly lift your legs up towards the ceiling, keeping them straight and your feet together.

3. Pause for a moment at the top of the movement, squeezing your glutes and engaging your core.

4. Slowly lower your legs back down to the starting position, keeping them under control and avoiding any swinging or momentum.

1. Sit on the floor with your knees bent and your feet flat on the ground, holding a dumbbell with both hands.

2. Lift your feet a few inches off the ground, balancing on your sit bones.

3. Twist your torso to the right, bringing the weight towards the right side of your body.

4. Return to the center and twist to the left side, bringing the weight towards the left side of your body.

5. Continue alternating sides in a fluid and controlled motion, engaging your core throughout.

1. Stand straight with your feet shoulder-width apart and hold a dumbbell in your right hand.

2. Slowly lean to the right, slightly lowering your right arm towards the ground.

3. Hold for a moment, then shift your body back up so that you’re standing straight.

4. Repeat the movement for the desired number of repetitions before switching sides.

1. Lie flat on your back with your arms and legs extended out wide, forming an ‘x’ shape. Hold a dumbbell in each hand.

2. Engage your core muscles and lift your head, neck, and shoulders off the ground.

3. Simultaneously, bring your right hand and left foot towards each other, while twisting your torso towards the left.

4. Return your right hand and left foot back to the starting position, then bring your left hand and right foot towards each other, twisting your torso towards the right.

5. Continue alternating sides, bringing your opposite hand and foot towards each other in a controlled, fluid motion.

1. Lie flat on your back with your legs extended up towards the ceiling and a dumbbell in each hand, or one dumbbell in both hands.

2. Engage your core muscles and lift your shoulder blades off the ground, reaching your hands towards your toes.

3. As you reach towards your toes, lift your hips off the ground and contract your abs.

4. Pause for a moment at the top of the movement, squeezing your abs and engaging your glutes.

1. Lie on your back with your legs extended and your arms by your sides.

2. Keeping your lower back pressed into the floor, engage your core and lift both legs towards the ceiling, using your abdominal muscles.

3. Slowly lower your legs back down towards the floor, maintaining control and avoiding any arching in your lower back.

4. Repeat the movement for the desired number of repetitions.

1. Start in a push-up position with your hands directly under your shoulders and your body in a straight line from head-to-toe. Lower yourself down to your forearms.

2. Engage your core, glutes, and leg muscles to hold the position, ensuring your hips are neither too high nor too low.

3. Keep your neck aligned with your spine and your gaze towards the floor.

4. Hold the plank for the desired duration, maintaining proper form and breathing rhythm.

1. Sit on the floor with your knees bent and your feet flat on the ground. Lean back slightly, engaging your core.

2. Lift your feet off the ground, balancing on your sit bones.

3. Twist your torso to the right, bringing your hands or weight towards the right side of your body.

4. Return to the center and twist to the left side, bringing your hands or weight towards the left side of your body.

5. Continue alternating sides in a fluid and controlled motion, engaging your core throughout.

1. Start in a middle plank position with your hands directly under your shoulders and your body in a straight line.

2. Lift your right foot off the ground and bring your right knee towards your right elbow, engaging your core and obliques.

3. Return your right foot back to the starting position while maintaining the plank position.

4. Repeat the movement on the other side, lifting your left foot and bringing your left knee towards your left elbow.

5. Continue alternating sides, maintaining control and stability throughout the exercise.

1. Lie on your back with your arms and legs spread out, forming a star shape.

2. Engage your core and simultaneously lift your right arm and left leg, bringing them towards each other and meeting over your midline.

3. Lower your right arm and left leg back to the starting position and repeat on the other side, lifting your left arm and right leg.

4. Continue alternating sides, maintaining control and stability throughout the movement.