3. The Captain’s Chair Leg Raise:


How to Do:

  • To do this exercise, stand on the chair and grip hand holds.
  • Press back against the pad then raise knees to the chest to contract the abs then lower them back down.
  • Do 1 to 3 sets with 12 to 16 repetitions.

4. Burpees:


How to Do:

  • To do the burpee, start from a standing position with your feet shoulder-width apart. Drop to the floor, and perform a push-up.
  • At the top of the push-up, jump forward to bring your knees to your chest.
  • And continue the jump to bring you as high off the floor as possible and back to a standing position.
  • These are real killers, but try to do as many as you can in two to three sets, lasting 30 seconds per set.

5. Exercise Ball Crunch:


How to Do:

  • Lie on the ball so your lower back is supported and feet are firmly planted on the ground.
  • Place hands across chest or behind the head.
  • Contract abs and lift your torso up and forward. Lower back down
  • Keep the ball stable during each crunch.
  • Exhale when you crunch; inhale when you lower back down.
  • Do 1-3 sets with 12-16 repetitions.
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