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. Hang from a pull-up bar or a set of parallel bars with your arms fully extended and your palms facing away from your body.

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

3. Once your legs are perpendicular to the floor, slowly lower them back down to the starting position, avoiding any swinging motion.

4. Repeat for the desired number of repetitions.

1. Sit on the floor with your legs extended out in front of you and your hands placed on the ground by your hips for support.

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

3. Bring your knees towards your chest, then extend your legs out in front of you, keeping them a few inches off the ground.

4. Repeat the movement by bringing your knees towards your chest again, and then extending your legs out in front of you.

1. Attach a rope handle to a high cable pulley machine and kneel down facing the machine, with the rope either behind your head at neck-level or at forehead-level.

2. Grasp the rope handle with both hands and bring it to shoulder-level.

3. Engage your core muscles and slowly crunch your torso forward, bringing your elbows towards your knees.

4. Hold the contraction for a few seconds, then slowly release and return to the starting position.

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 by lying on your side with your elbow directly under your shoulder and your legs extended.

2. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.

3. Hold the position for the desired amount of time, making sure to keep your hips lifted and your body in a straight line.

4. Lower your hips back down to the ground.

5. Repeat the movement on the other side.

1. Stand facing a cable machine with your feet shoulder-width apart and your knees slightly bent.

2. Grasp the handle with one hand and pull it to your shoulder, keeping your palm perpendicular to your body.

3. Keep your core tight and slowly crunch towards the side you’re holding the handle with.

4. Hold for a second and then slowly release, returning to the starting position with your arm raised overhead.

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.

1. Get in a tabletop position with your hands directly beneath your shoulders. Hold a light dumbbell in your right hand.

2. From this position, extend your right arm out in front of you and extend your left leg straight out behind you.

3. Next, crunch your abs by bringing your right elbow to meet your left knee in the middle of your body.

4. Extend them again and repeat.

5. Make sure to finish one side before switching hands and doing the other side.

1. Lie flat on your back with your arms extended behind your head and your legs straight out in front of you.

2. Engage your core muscles and lift your legs and upper body off the ground at the same time, forming a v-shape with your body.

3. Reach your hands towards your feet, keeping your arms straight and your shoulders off the ground.

4. Hold the position for a few seconds, then lower your upper and lower body back down to the ground.