Pelvic Tilt :

lie on back with knees bent ,press lower back into floor and breathe out as you lift pelvis off the floor
breathe in and slowly lower yourself back to start position.

 

Crunches knees bent:

Starting Position
Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head with the elbows out to the sides and pull your ABs tightly inward.

Pulling with the upper ABs, curl up and forward, raising your shoulders blades off the floor. Pause at the top and lower your shoulders so that they slightly touch the ground and repeat.

 

Leg raises-floor:

Starting Position
Lie on your back with your legs extended and your arms to the sides of your body. Pull your ABs tightly inward and keeping your legs fully extended raise them a few inches off the floor. Keep the knees slightly bent and the lower back pressed against the floor.

Pulling with the lower ABs raise your legs until they are perpendicular to the floor. Pause at the top and slowly return to the starting position.

 

Toe touches :

Starting Position
Lie on your back with your legs and your arms extended straight up so that they are perpendicular to the floor. Tuck your chin towards your chest and pull your ABs tightly inward.

Pulling with your upper ABs raise your shoulders off the floor reaching with your hands towards your toes. Pause at the top and slowly lower your shoulders so that they slighty touch the ground and repeat.

 

Seated knee raises:

Starting Position
Sit on the end of a flat bench with the hands holding the sides of the bench. Raise your feet 2-3 inches off the floor with the legs extended(slight bend at knee) and lean your torso back so that your body is at a 45 degree angle from the floor. Maintain the lower back in a neutral position and pull the ABs tightly inward.

Using your ABs, simultaneously pull your knees towards your chest and your chest towards your knees. Pause, squeeze your ABs and slowly return both the legs and the torso to the starting position.

 

Bicycles:

Starting Position
Lie on the floor with your arms positioned along the sides of your body. Pull your ABs tightly inward and keeping your legs fully extended raise them off the floor. Keep the knees slightly bent and the lower back pressed against the floor.

As if you were pedaling a bicycle, bring one knee towards your chest while the other leg is extended and return to starting position while simultaneously pulling the other knee to your chest. This is a continuous movement.

Double Crunches :

Lie on your back with your knees bent at 90 degrees. Place your hands behind your head with the elbows out to the sides and pull your ABs tightly inward.

Simultaneously bring the knees towards the chest slightly raising your hips off the floor and curl up and forward raising your shoulders blades off the floor. Pause, squeeze your ABs and slowly return to the starting position.

 

Roman Chair:

Starting Position
With the arms bent at 90 degrees and the elbows and forearms firmly pressed against the armpads, hang from a roman chair. Let your legs hang at the angle of the roman chair (different roman chairs will have different angles). Pull your ABs tightly inward.

Pulling with the lower ABs raise your knees towards your chest, slightly rolling your hips forward and up as your knees get closer to your chest. Pause and slowly extend the legs to the starting position. Keep your feet flexed (toes up) during the exercise.