Russian Twist

1. Lay with shoulders on ball and knees at right angle to ankles

2. Palms facing each other and held directly over your face.

3. Use your hands and arms to rotate body to the right and hold for 2 seconds before return to centre.

4. Repeat and rotate body to left side.

Gymstick - Upper Body 2

Start with arms straight & grip stick with palm facing outwards.
Exhale a curl stick up to chest.
Inhale return to original position.
Repeat 1-3 sets of 12 repetitions.

Gymstick - Upper Body 1

Hold stick across chest with palms facing outwards.
Exhale and use your arms to extend the bar over head.
Inhale return gymstick to original position.
Repeat minimum 12 reps.
To increase resistance shorten tubing by rolling it around the stick.

Reverse Curl with Ball

Grab hole of the ball between back of heels & thighs.

Exhale and curl knees up towards chest.

Squeeze abdomen muscles at the top & keep back on mate.

Inhale & lower ball to mat.

Repeat action before ball touches mat.

Single Leg Spike w/Ball (Part II)

Exhale & use abs to pull body off the mat, bringing ball foward.

At same time, raise left leg up (keeping leg straight) until toe touches ball.

Then inhale & again use abs to slowly lower your back on the mat as you extend arms overhead & rest ball on ground. Simultaneously, lower left leg back to floor.

Repeat while raising right leg.

Feel your abdomen muscles working-out, each time you raise & lower body from/unto the mat.

Leg Extension (Part II)

Lat Pulldown for the back muscles

Hold bar overhead with medium underhand grip.

Tighten abs to keep back straight & lean back slightly.

Exhale & pull-back elbows until bar touches chest.

Inhale & slowly return weight to stack.

BEFORE weight touches stack, exhale & pull weights back up again.