1. To begin, stand with your arms hanging relaxed at your sides – a dumbbell in one hand. Push your hips back, bend (flex) the knees and lower/reach the dumbbell down as close to the floor as you can without rounding your lower back.

2. Next, return to standing position and repeat. Do not allow your torso to tilt to either side while performing the exercise.

3. Repeat the exercise while holding the dumbbell in the opposite hand.

1. To begin, stand with your left side facing a cable pulley station with a handle attached at shoulder height. Grasp the handle with both hands; both arms are fully extended. Begin with your torso rotated toward the handle and tension in the cable. This means the weight stack will be slightly suspended from the plate beneath your chosen weight load.

2. Next, rotate your torso to the right while keeping your arms fully extended and the handle in line with the center of your chest. Keep your eyes focused on the handle as you rotate and your hips locked forward.

3. Return to the start position without allowing the weight stack to come to rest. Then, perform exercise on opposite side.

Typically done for 8-12 reps and 3 sets each, but varies according to program and fitness level.

This exercise helps also to maintain the appropriate tension while the legs move freely and alternately.

1. To begin, lie face up on the floor with both knees sharply bent and both your feet flat on the floor. Press your lower back into the floor.

2. As you concentrate on keeping your lower back pressed to the floor, lift your right leg until your right foot comes even with your left knee.

3. Next, lower the foot back to the floor. Repeat with the left leg.

Continue until you begin to feel an uncomfortable burn in your abs; usually about 20 reps per leg.

1. To begin, sit on the floor with your knees bent and feet flat on the floor (easier) or raise up off the floor (more difficult). If you have difficulty holding the position and your feet shift around, tuck your feet beneath a stable object.

2. Next, contract your abs and sit at about a 45 degree angle while holding the medicine ball with both hands, directly in front of you. While contracting your abs, twist slowly from your torso to your right/left and touch the medicine ball to the floor beside you. Pause to hold the position a moment.

3. Then, quickly, but smoothly, contract your abs and twist your torso back to the center position, and then proceed on to touch the medicine ball to the floor on the opposite side and move back to starting position, i.e., center. Repeat as denoted in your program.

1. Lay on your back with your hands by your sides, your knees bent and feet flat on the floor ensuring your feet are under your knees.

2. Next, tighten your abdominal and buttocks muscles. Slowly raise your hips up to create a straight line from your knees to shoulders, while squeezing your core and attempting to pull your belly button back toward your spine.

Do not let your hips sag or drop, if they do lower your body to the floor and begin again. The proper form is to maintain a straight line from your shoulders to your knees and hold in position for 20-30 seconds. If you are a beginner, hold for only a few seconds so that you can build good technique.

2. Step forward with your left or right foot into a lunge position. Keep your knee over your forward foot – do not twist at the knee then, utilizing your torso, twist your upper body to the left or right.

3. Next, reach across your opposite side with your arms out-stretched. Whichever direction you initially twist, you are basically pointing your belly button in that direction without moving your lunge position.

4. Maintain a slow and controlled movement throughout the exercise. Slowly move your arms to center then, step forward with the opposite foot and twist to the other side.

5. Continue the movement for about ten steps and perform 2-3 reps or as denoted on your program. Try doing it without shoes for more difficulty.

1. To begin, place your hands on the ground and the top of your feet atop the ball.

2. Keep your hands anchored in place then, bend at the knees to bring the ball toward your chest.

3. Hold this position for 1-3 seconds and roll the ball back out. Remember to squeeze your abs throughout the movement and do not use your hip flexors to move the ball toward you.

1. To begin, lie on your back with your feet resting on top of a Swiss ball.

2. Push through your heels to raise your butt off the floor as high as you can, but take care to form a straight line from your knees to your shoulders.

3. Hold this position for 30-60 seconds depending on your skill level.

2. Raise your right arm and left leg about 5-6 inches off the ground (or as far as you comfortably can).

3. Next, hold for about 3 seconds and relax – repeat with the opposite arm and leg.

If you desire greater difficulty you can do the Superman with a twist. To perform it this way, at the top of the raise, twist to one side, return to the center and twist to the other side. Lower your torso to the ground to complete one rep. Hold a two- to five-pound weight for even greater difficulty.

Next, slowly lower your legs to the side as low as you can while maintaining complete shoulder and back contact with the floor. Bring your legs back up to center and lower them to the other side.