Side Plank Lie on your left side with your elbow directly beneath your shoulder and legs stacked. Place your right hand on your left shoulder or on your right hip. Brace your abs and lift your hips off the floor until you're balancing on your forearm and feet so that your body forms a diagonal line. Hold for 30 to 45 seconds. If you can’t hold that long, stay up as long as you can and then repeat until you’ve held for 30 seconds total. Switch sides and repeat.
Russian Twist
The Russian Twist targets the obliques, transverse abdominus, rectus abdominus, and multifidus. This exercise can be done with or without weight, depending on the difficulty level you are trying to achieve. Sit on glutes with feet raised up, then twist side to side with or without a weight (like a medicine ball).
Doing 3 sets of 10-20 repetitions will get a good burn in the muscles and a great workout. Use weight to increase difficulty.
Standing Oblique Crunch
The Standing Oblique Crunch targets the obliques, transverse abdominus, multifidus, and rectus abdominus. Being that this is a standing exercise, it makes your muscles activate to stabilize the body when balancing on one foot to lift the leg to crunch.
Depending on the difficulty level you wish to achieve, lift one leg and keep it lifted throughout 10-20 repetitions, then switch sides. If you wish the difficulty level to be lower, tap the lifting foot down between repetitions. Do 3 sets on each side.
Burpees
Burpees are a combination cardio/strengthening exercise. This exercise targets the triceps, shoulders, upper back, abdominals and legs. Therefore, this is considered a full-body exercise and can be very beneficial to tone up all over. The more you focus on proper form and technique, the more your muscles will benefit from this exercise.
Do 10-20 repetitions and 3 sets. Increase difficulty by doing more repetitions with less rest in between sets.
Scissors Abdominal Exercise
The Scissor Exercise targets all the stabilizing muscles of the trunk and activates the leg muscles to produce movement to challenge the core. In the video, the legs cross over each other (make sure to alternate legs that cross on top), and a second option for the exercise is legs alternating going straight up and down.
Both exercises can challenge the body and try doing 10-20 repetitions and 3 sets.

Plank and Side Plank
The Plank is a good stand-by to challenge the body’s stability centres. Just initiating contraction of the muscles of the core can cause the body to get muscle benefits, and to challenge the body, even more movement can be added such as arm, leg, and/or hip movement to challenge the core. The basic plank requires a stable position to be maintained of the body, the hips low and in line with the shoulders, and the subject to breathe while holding the contraction. The side plank requires balancing on one forearm and shoulder and the feet to be stacked to keep the body in line.
Both exercises can be held 15-30 seconds and repeated 3 time to achieve a benefit for the muscles.
Plank Stability on Exercise Ball
Now a variation of the Plank is on the stability ball. The stability ball is a wonderful tool to activate the core stability muscles and can add an extra challenge and difficulty to an already difficult exercise. To challenge the body even more, a leg or arm can be raised up to cause the body to have to stabilize even more. Remember to work out at your level as to not cause injury. Use the ball as a tool to achieve a greater challenge when you are ready.
Perform 10-20 repetitions and 3 sets.
Bridges
The Bridge is a fantastic exercise to strengthen the lower back muscles, glutes, and core muscles. Squeezing and contracting these muscles when raising the hips off the floor can help increase metabolism and give the muscles a good burn so that those muscles targeted can become more toned.
Perform 10-20 repetitions of this exercise and 3 sets. To increase difficulty, raise on leg and perform all sets on one side and then switch sides. 4-Point Balance Exercise The 4-Point Balance Exercise targets all the muscles of the core plus the glutes, legs, and arms. When the muscles of the core are contracted and help in a position it help with toning and stabilizing. It’s important to add stability exercises to workouts because struggling to stabilize activates more muscle groups and therefore burns more calories. Make sure to alternate opposite arm and opposite leg throughout the workout.
Rows
Rows use dumbbells and work the two large muscles on both sides of the back. Stand with your torso tipped straight forward at about a 45-degree angle, holding the dumbbells down. Bring your arms up so that your elbows are parallel with your back and your forearms are hanging straight down. Do two sets of 12 to 16 repetitions.

Lower Back Extensions
These exercises are great when just lounging in front of the TV, because all you need is a floor and your body. They target the lower back and should help with that annoying fat that hangs over the top of your jeans. To perform a lower back extension, lie flat on the floor, face down, with your hands behind your head. Lift your chest off the ground as far as is comfortable. Do three sets of 10.

Leg and Arm Raises
Lie flat on your stomach. Raise your head and one arm off the ground while at the same time lifting the opposite leg. Hold for five to ten seconds and repeat 10 to 15 times.

Leg Extensions
Assume a position on all fours, meaning placing both hands on the ground and both knees. Lift and straighten one leg behind your body. Hold for 15 seconds and repeat with the other leg. Do this 10 times with each leg.

Back Extensions
Lie flat on your stomach with your arms on your sides parallel to your body, so that your hands are touching your hips. Raise your head and chest off the ground as far as is comfortable. Do not strain yourself. Hold for 10 to 15 seconds. Lower your head and shoulders back to the ground. Try to keep your shoulders relaxed and use the muscles in your back. Repeat 10 times

Cat and Camel
Assume the "all fours" position. Arch your back so that it makes a rainbow shape, similar to the arch of a camel's back, and hold your head up. Hold for five seconds. Then drop your stomach down so that your back makes somewhat of a "U" shape, similar to a cat stretching, and drop your head down, holding for another 5 seconds. Do this 10 to 15 times.

DONKEY KICKS Starting on your hands and knees, keeping your core tight and back flat, raise 1 leg and keeping knee at 90 degrees. Push that leg as high as you can in the air and lower back down, repeat for 12 reps, then switch legs.
Aim for 4 sets of 12 reps.

ADDUCOR SQUATS Feet stance is wider than hip width; keep your back straight and arms locked with the dumbbell in the middle. Lower your body weight into a squat then hold before your rise back to the start position. Aim for 10 to 12 reps.
SIDE LYING LEG RAISES
Lie on right side, supported on elbow, legs long and slightly in front of body. Raise left leg to hip height, exhale to kick left leg forward and pulse, inhale, lengthen leg to back x 10 reps. Strengthen arm and shoulder position and extend both legs long in line with body, press body up to a side plank, hold for a slow count to 10. Repeat on other side. Perform 10 reps.
SUMO SQUATS
Start by taking an excessively wide stance. The more your feet are apart, the more you activate your glute muscles and not your quads (front of thighs). Point your feet to 45 degrees away from your body. Holding the kettlebell in front of you (arms should not be flexed), with your core engaged and your back kept straight, bend your knees and send your hips backwards, lowering your body and the kettlebell as far as you can without compromising your posture. Try to get the weight all the way to the ground without actually touching it. Rise back to your starting stance, squeezing your butt at the top of the movement. That’s one rep. Aim for 4 sets and 15 reps.
GLUTE BRIDGES
Lie flat on your back and place both heels on top of the medicine ball. Push your heels down through the medicine ball and raise your hips up to a bridge position. Lower your hips back down to the starting position. Repeat and complete as many as you can in the recommended amount of work time.
SINGLE LEG BALLET KICKS
What it does: Creates long, lean hamstrings and a perky butt. How to do it: Start by correcting your posture, drawing your belly into your spine while finding something straight ahead to focus on with your eyes. Keeping your chest up and shoulders back, bring one hand down to touch the opposite toe, staying perfectly aligned and getting the back leg as high as you can. Do it right: Your aim is to get maximum stretch down the hamstring of your standing leg. This exercise is to be performed slowly and with lots of control. With practice this exercise produces amazing results.
AB PULSE UPS
Lie flat on your back on top of a flat bench or on the floor. If you’re on the floor place your hands under your butt; if you’re on a bench place your hands behind your head to produce a deep stretch. Tighten your core, contract your lower abs, and raise your legs until they’re 100% vertical. Your body should form a 90º angle. That’s your starting position. SQUEEZE your butt & lower abs and use your hips to push your legs directly upwards. This is a “pulse.” Don’t bend your legs. Hold at the top for .5 seconds, slowly lower, and allow your butt to briefly touch the bench. Immediately repeat the pulsing motion for a full set. Once you’re able to do 15 reps, perform with a light dumbbell in between your feet. You’ll amp up the weight and shock your abs into new growth.
REVERSE CRUNCHES
Lie flat on your back with your legs in tabletop position. If you’re on a flat bench, hold on behind your head. Without moving your upper back forcefully contract your lower abs, lift your butt off the floor, and pull your knees inward toward your head. When your knees reach chest-height, pause for .5 seconds and slowly return to the start. Repeat for 12-20 reps. Once you’re able to do 20 reps, add a light dumbbell in between your feet to increase the difficulty.
HANGING LEG RAISES
Hang from a pull-up bar with your hands at shoulder-width. While keeping your back straight, contract your lower abs and slowly raise your legs until they’re parallel with the floor. Do not swing, rock, or use momentum. Pause for .5 seconds and return to the bottom. Repeat for 10-20 reps. As your abs get stronger gradually increase the height of your legs. Move from waist height, to chest height, to bar height over time. If hanging leg raises are too difficulty at first, substitute with hanging knee raises. Repeat the same motion, except with your knees bent.
AB VSIT HOLD
Lie flat on the floor or a flat bench. With both hands at your side, simultaneously lift your legs and torso to 45º. You should form a “V.” Keep your legs straight and maintain strong posture throughout. Brace your core, contract your lower/upper abs, and hold the “V” position for 30 seconds – 2 minutes.
LOWER AB TRIFECTA
Find an open floor space or grab a flat weight-lifting bench — that’s all you’ll need to start. Complete 15 Ab Pulse Ups. Once this gets too easy, hold a dumbbell in between your feet as you pulse upwards. Without resting, immediately do 12 Reverse Crunches. Once this gets too easy, hold a dumbbell in between your feet as you crunch inward. Without resting, immediately do an Ab V Hold for 60 seconds, or for as long as you can. Rest 1 minute and 30 seconds. Repeat steps 1-5 two more times, for a total of 3 LATs.