3. Flutter Kicks: Lie facedown on the floor with your legs straight and toes pointed, elbows bent and in front of shoulders. Rest your chin on your hands and contract your abs. Without bending your knee, slowly lift right leg about 4 inches off the floor. Bring the right leg down as you raise the left leg, keeping hips in contact with the floor. Continue to alternate for 25–50 reps. Strengthens buttocks, legs and lower back muscles.
4. Push-Ups: Kneel on all fours, arms straight and knees under hips, hip-width apart. Press hips forward until torso forms a straight line from head to hips. With your hands under your shoulders, bend your elbows, lowering chest to the floor. Press up and repeat. Build up to 15 reps. Strengthens chest, front shoulders and triceps.
5. Alternating Press: Stand with your feet shoulder-width apart, abs contracted so your spine is in a neutral position. Hold a 3- to 5-pound dumbbell in each hand, elbows bent and pointing down toward floor, palms facing in at shoulder height. Lift right arm toward the ceiling without locking elbow. Lower and repeat with the other arm. Continue to alternate for 10–15 reps with each arm. Strengthens shoulders and upper back.
6. Super Crunches: Lie faceup on the floor, knees bent and feet flat. Place fingertips behind your head without clasping. Contract your abs and lift head, neck and shoulders off the floor. At the same time, lift your bent knees off the floor until knees meet your elbows and hips lift slightly off floor. Hold for 2 seconds; then slowly lower to starting position without arching your back. Do 2–4 sets of 15 reps. Strengthens abdominal muscles.