1. Biking / cycling

1. Lie on the floor on your back and interlace your fingers behind your head.

2. Bring your knees toward your chest and lift shoulder blades without pulling the neck.

3. Straighten the left leg in a 45 degree angle while simultaneously bend your torso to the right, bringing left elbow toward right knee.

4. Switch sides, bringing right elbow toward left knee.

5. Continue alternating sides, making this motion similar to pedaling a bicycle made for 12 or 16 repetitions.

2. The captain’s chair

1. Place yourself in the chair and hold on to the handles to stabilize your upper body.

2. Press your back against the pad and contract the abs to lift your legs so. Let your knees pointing toward your chest when you raise your legs.

3. No breaks back and remember to breathe smoothly.

4. Lower your legs slowly and do 12 or 16 repetitions.

3. Ball crunch

1. Lie on your back with the ball under the middle section / low of your back, recommends aerobic videos.

2. Cross your arms over your chest or place them behind your head.

3. Contract your abs to your torso off the ball, pushing the bottom of your rib cage toward the hip.

4. As you shrug, keep the ball stable (no wheels).

5. Return slowly to starting position, stretching the abdominals. Makes 12 to 16 repetitions

4. Contractions in an upright position with legs

1. Lie on the floor face up and spreads her legs at an angle of 90 degrees, knees crossed.

2. Contract your abs to lift the shoulder blades off the floor, like you want to touch your knees to your chest.

3. Keep your legs in a fixed position and imagine, at the time of contraction, the column you want to play with your navel.

4. Lower and repeat 12 to 16 times.

5. Torso Track

1. Grab the handles of the Torso Track and press the abdominals without releasing the breath (as if you were prepared).

2. Exhale and glide forward as far as you feel comfortable. If a collapse in the way, and is on your back, you’ve gone too far.

3. Contract your abs to push your body backwards.

4. Add tension by using more tension chords.

6. Contractions with arms outstretched

1. Lie on a mat and extend your arms behind your head with your hands clasped, so keep your arms close to your ears.

2. Contract your abdominal and shoulder blades off the floor.

3. Come down and practice 12-16 repetitions.

7. Conversely Contraction

1. Lie on the floor and puts his hands behind his head.

2. Bring your knees toward your chest, feet together or crossed, until they are at an angle of 90 degrees.

3. Contract your abs to lift the hips off the floor, reaching the legs towards the ceiling.

4. Lower and repeat for 12-16 times.

5. It’s a very subtle movement, therefore, try to use your abs to your hips off balance instead of legs in a fraudulent movement.

8. Vertical contractions

1. Requested on your back and legs extended upward as if trying to touch the ceiling, Batuka recommended videos.

2. Locate your hands behind your head and contract your abs to your shoulder blades off the ground.

3. At the same time, press the heels toward the ceiling, becoming a form of “U” next to the torso.

4. Low and practice between 12 and 16 repetitions.

9. Ab Rocker

1. Sit on the Ab Rocker and support bars in each hand.

2. Abs contracted to swing forward.
3. Relax and repeat 12 to 16 times.

4. Do it slowly to reduce momentum. He tries to focus on the abdominal movement. Involving arms prevents it.

10. Lever on elbows and fingers

1.Abdicate on a mat face down, resting your forearms and palms straight to the floor.

2. Desperate the floor, rising to be on tiptoe and resting on your elbows.

3. Keep the back straight in a straight line from head to toe.

4. Tilt your pelvis and contract your abdominals to prevent your back and stand out in air.

5. Hold on for 20-60 seconds. Repeated 3-5 times.