Ab Heel Taps
Laying on the ground, both knees bent at 90 degrees/feet on the ground, lift shoulders off the ground and reach side to side touching your heels. Keep repeating with shoulders off, engaging your core.
Ab Leg Crawls
Laying on the ground, one leg on the ground, other leg up in the air, walk your hands up your leg and down, engage core all the way up and down.
Ab Wheel Roll Outs
Using an ab wheel, kneel down on the ground and place both hands on the sides of the ab wheel. Roll out and in while keeping your core tight, only going out as far as you can without letting your back arch.
Alternating Crossing Knee Drives
Start in a push up position on the ground, toes and hands, alternate driving one knee in toward opposite hand, keep alternating.
Alternating Runner Abs
Laying on the ground, drive upper body and opposite knee to opposite arm at the top then return to laying. Continue to alternate sides throughout the exercise.
Alternating Scissor V-Ups
Laying on your back, feet and shoulders off the ground, alternate lifting one leg at a time, alternating v ups.
Laying on your stomach on the ground, arms bent up by your ears, lift your chest and legs off the ground arching your back to lift them off, then return to the ground, keep repeating.
With your feet against a wall, place an exercise ball under your hips. Face away from the wall and arch your back up and down.
Ball Reach to Leg Drop
Lay on your back with a ball between your feet. Reach up with your arms and legs together, grab the ball, then drop arms and legs down. Then reach back up and grab the ball with your feet. Drop both arms and legs down and keep repeating.
Ball Roll Outs
Kneeling on your knees, drive the exercise ball out as far as you can using your core, then return to starting. Don't arch your back during this exercise.
Ball Oblique V-Ups
Laying on the ground on your side with an exercise ball between your feet, drive upper body up and legs up at the same time creating a V position, then return to starting.
Barbell Overhead Sit-Ups
Using a barbell (or no weight for an easier modification), lay on your back. Hold the barbell with your arms straight in front of your face and perform a sit up.
Using a cable on the highest notch with the rope attachments, kneel down facing away from the cable. Perform a crunch while driving your elbows to your knees. Think of tucking your tailbone under at the bottom of each rep.
Cable Crunch Twists
Use a rope attachment on the highest notch of the cable machine. Sitting on the ground facing the cable and holding onto the rope, pull it towards your body and twist side to side, crunching your abs/obliques each time. Continue alternating sides throughout the...
Circling Leg Drops
Laying on your back, shoulders and legs off the ground, start by circling your legs in a circle motion, if your back is arching don't let your legs circle as low, take them higher for modification.
Decline Bench Leg Drops
Using the ab bench, place hands on the handles at the top while laying on your back. Lift legs up and down while keeping your core tight and not allowing your back to arch.
Dumbbell Ab Twist to Wall Tap
Sitting on the ground, feet up (more advanced), using 1 dumbbell, twist and touch ground with dumbbell, then twist and touch wall, keep repeating.
Laying on the ground with lower back on the ground, shoulders and legs off the ground, alternate flutter kicking your legs, keep core tight.
Hanging Flutter Kicks
Holding onto a pull-up bar so your body is hanging, lift legs to 90 degrees (pike position) and perform flutter kicks up and down, alternating legs. You can hold a pull up position to make it more advanced.
Hanging Toes to Bar
Holding onto a bar, drive your toes up to the bar and tap, then return to hanging position.
Hanging Weighted Knee Tucks
Hang on to a pull-up bar and place a dumbbell or some sort of weight between your feet, (or use no weight for an easier modification.) Lift knees up to your chest then back down, using your core to bring the weight/your knees up and down.
Laying on the ground, both legs together straight up to the ceiling, lift hips up using your lower core, keep repeating.
Hollow Hold Twists
While laying on your back, place a med ball between your feet. Lift shoulders and legs off the ground so only your lower back is on the ground, then twist med ball side to side engaging your core. If you need to modify don't use the med ball or hold yourself up with...
Laying on your back, shoulders and feet off the ground, arms up by your ears or on the ground (for modification) rock back and forth keeping core tight and engaged.
Jack Push Up (Gym)
Start on the ground on your hands and toes in a push-up position. Jump feet out and bend arms to a push-up, then press back up and jump feet back together.
Kneeling Oblique Touches
Kneeling on your knees on the ground, place hands behind your head, reach one arm down to the ground crunching your side oblique then return to starting, then reach other arm down, keep alternating reaches side to side.
Med Ball Leg Drops
While laying on your back, place the med ball between your legs. Keep your back on the ground and lift your legs up to 90 degrees, then lower them back down to starting position.
Modified Side Plank Oblique Knee Drives
Support your body with one arm and one knee on the ground facing sideways and the other arm up above your head. Drive elbow and knee towards each other crunching your side, then return to starting.
Mountain Climber Slides (Gym)
Find two paper plates or two things that slide on the carpet. Get in a push-up position with your hands and toes on the ground and one foot on each plate. Alternate driving knees into your chest/sliding plates in and out alternating.
Laying on your side, one arm out for support, roll up and reach elbow to knee crunching at the top, return to starting, keep repeating the side sit up motion.
Sitting on the ground with your feet up and leaning slightly back to engage core, twist and touch side to side.
One Arm Burpee (Gym)
Standing on the ground, place one arm on the ground and jump both feet back and out to a push-up position with your other arm up above your head for balance, then jump both feet in and jump back to starting position.
Overhead Dumbbell Sit-Ups
Using a dumbbell (or no dumbbell if you don't have one,) reach overhead and tap on the ground then sit up and reach forward, return to starting, keep repeating the sit-up motion.
Plank Ball Knee Drives
Start with your feet up on a ball and your hands on the ground in a push-up position. Drive one knee in towards your chest, then do the other one, alternating knees between each rep.
Plank to Side Plank Rolls (Gym)
Start on the ground on your elbows and toes in a plank position. Roll onto one elbow while reaching the other arm to the ceiling, keeping your core and side tight. Then roll back to plank and repeat on the other side. Continue alternating sides for each rep.
Plank Up Up Down Downs
Starting in push-up position, bend your arms one at a time to go down to a plank position while keeping your core tight. Then push back up one arm at a time to push-up position, alternating in an up up, down down pattern.
Praying Mantis (Low Plank, High Plank)
Start in a plank position on your elbows and toes. Press up to a push-up position on your hands and toes, then press back down onto your elbows. Keep repeating for the desired number of reps.
Reach, Reach, Leg Drop
Laying on your back on the ground with your feet straight up towards the ceiling, reach one arm to opposite toe, then switch, then drop legs down and up. Keep repeating for the desired number of reps.
Laying on your back with legs at 90 degree bend, feet on the ground, lift both shoulders off the ground using your core to lift, keep repeating.
Laying on your back on the ground with knees bent, feet on the ground, start by rolling all the way up your spine to the top then roll all the way back down to starting.
Sitting on the ground, feet and upper body off the ground, pedal legs in a backwards motion, keep core tight.
Reverse Crunch to Leg Drop
Start by laying on your back on a bench or the ground with your legs straight up towards the ceiling. Lower legs to the ground, lifting hips up to crunch your lower abs at the top of every rep.
Reverse Crunch Twists
Start by laying on your back on a bench with your legs straight up to the ceiling. Hold on to the sides of the bench with your hands and lift your hips off of the bench, crunching your knees into your chest at an angle. Repeat and alternate side to side.
Rolley Polley’s (3 Tuck-Ins, 3 Arch-Ups)
Laying on your back with your shoulders and legs off the ground, drive knees and upper body together performing a tuck in 3x, then roll over and perform 3 arch ups. Roll back and repeat.
Scissor to Tuck-In
Laying on your back, shoulders and legs off the ground, with your legs straight out, open and close your legs, then drive knees in and back out, keep repeating scissor to tuck in.
Seated Bicycle to Laying Bicycle
Sitting on the ground, alternate driving opposite elbow to opposite knee then switch to other knee, then lay with lower back on the ground, repeat the same thing, opposite elbow to opposite knee then other side, keep repeating.
Seated Cable Crunch
Sitting down facing the cable machine, attach some sort of handle to the highest notch on the cable machine. Pull and crunch the cable towards your knees.
Seated Leg Lifts
While sitting on a bench, place a dumbbell (or no weight for an easier modification) between your feet. Sit back slightly to engage your core and lift your knees up to your chest, then bring them back down to starting position. Keep repeating for the desired number of...
Side Plank Oblique Knee Drives
Support your body with one arm on the ground facing sideways and the other arm up above your head. Drive elbow and knee towards each other crunching your side, then return to starting.
Laying on your side on the ground, lift legs and upper body up together creating a v then lower back down, keep repeating up and down, squeezing and crunching your side abs every time.
Sit Up Single Leg Reach
Laying on the ground, one foot on the ground with the other one straight out, sit up and reach opposite arm to opposite toe, then return to starting position, keep repeating.
Sit Up, Twist, Twist
Lay on the ground and do a full sit up. When you get to the top, twist and touch your hands on one side and then the other, then return to starting position.
Sit Up Wall Ball Throw
Hold a med ball and perform a sit up. At the top of the sit up, throw the ball against the wall then catch it and return to starting position of the sit up.
Sitting Ab Tucks
Sitting on your butt on the ground, arms up by your ears and feet in front, drive elbows to knees (tuck position.) Return to starting and keep repeating.
Standing Knee Lifts
Standing by a wall with one arm on the wall and feet angled out a little bit from the wall, lift outside knee to outside elbow, think of crunching your core/side each time you lift your knee.
Standing Toe Taps
Stand with hands behind head, lift one leg straight out and reach opposite arm to opposite toe, then repeat other leg, keep alternating, use core to lift leg each time.
TRX Plank Oblique Tuck-Ins
Put both feet into a TRX strap with your hands on the ground in a push-up position. Drive knees into chest, side to side, repeating and alternating sides.
Twisting Reverse Crunch to Leg Drop
Place an exercise ball between your feet and lay on your back with your feet straight up to the ceiling. Drop legs down and twist at the bottom then return to starting, alternating sides between each rep.
Twisting Toe Taps
Get on your hands and toes, butt in the air on the ground, alternate swinging one leg through and tapping opposite toe, then switch drive other leg through tapping other toe, keep alternating.
Up and Over Tuck-Ins
Place a dumbbell, pillow or some object in front of where you are sitting, alternate tuck in crunches side to side of the object on the ground.
Upper Crunch/Lower Crunch
Laying on the ground, lift shoulders off the ground into an ab crunch, then lift both legs and hips off the ground crunching your lower abs, keep alternating.
Weighted Decline Bench Sit Ups
Perform a sit up using an ab bench and a plate, dumbbell, or med ball for added weight.
Weighted Oblique Twists
Sitting down on the ground, grab a dumbbell or some sort of weight and sit back so your core is engaged. Twist and touch the weight side to side working your obliques. Lift your feet up to make it more advanced.
Start in a push up position on the ground, hands and toes, jump and drive both knees in towards hands then back out, keep repeating in and out, keep core tight.
Laying on your back, arms out to the side, legs together straight up to the ceiling, drop to one side then back up then drop to the other side, keep alternating side to side drops.
Zombie Leg Drops
Laying on your back, keep shoulders and legs off the whole time, reach arms and legs up to the ceiling together, then open arms and legs and drop them both at the same time, keep repeating, open and close.