1. Lie on your back with your knees bent, and clasp your hands behind your head. 2. Keeping your elbows wide, engage your abdominals, and lift your upper torso to achieve a crunching movement. 3. Slowly return to the starting position.

1. Stand tall with your left leg in front of the right, and extend your hands up towards the ceiling, your arms straight. 2. Shift your weight into your left foot, and raise your right knee to the height of your hips. Simultaneously go up on the toes of your left leg, while pulling your elbows down by your sides, your hands making a fist. This creates the crunch. 3. Pause at the top of the movement, and then return to the starting position. Repeat the sequence with your right leg as the standing leg. Repeat.

1. Lie prone over a Swiss ball, with your upper chest and head hanging off the edge of the ball. 2. Firmly plant your feet to stabilise yourself over the ball, and place your hands on either side of your head. 3. With your arms bent and elbows out, raise your upper body off the body. 4. Slowly and carefully lower your body to the starting position. Repeat.

1. Lie prone on a Swiss ball, with your hips over the centre of the ball as you support your weight on your arms. Your hands should be directly below your shoulders. 2. Lift, reach and place your left hand forwards, rolling the ball underneath you until it reaches your feet. 3. Hold for 5 seconds, and then walk your hands backwards, rolling the ball back underneath you until you reach the starting position. 4. Repeat.

1. Lie prone on the floor with your legs hip-width apart. Stretch your arms beside your ears on the floor. Engage your pelvic, and draw your navel into your spine. 2. Extend through your upper back as you lift your left arm and right leg simultaneously. Lift your head and shoulders off the floor. 3. Lower your arm and leg to the starting position, maintaining a stretch in your limbs throughout. 4. Extend your right arm and left leg off the floor, lengthening and lifting your head and shoulders. 5. Elongate your limbs as you return to the starting position.

1. Pull your right knee towards your chest and straighten your left leg, raising it about 45 degrees from the floor. 2. Place your right hand on your right ankle and your left hand on your right knee (this maintains proper alignment of leg). 3. Switch your legs two more times, keeping your hands in their proper placements. Repeat.

1. Kneeling on all fours, connect with your abdominals by drawing your navel up towards your spine. 2. Slowly raise your right arm and extend your left leg, all while keeping your torso still. Extend your arm and leg until they are both parallel to the floor, creating one long tine with your body. Do not allow your pelvis to bend or rotate. 3. Bring your arm and leg back into the starting position.

1. Kneeling on all fours, connect with your abdominals by drawing your navel up towards your spine. 2. Slowly raise your right arm and extend your left leg, all while keeping your torso still. Extend your arm and leg until they are both parallel to the floor, creating one long tine with your body. Do not allow your pelvis to bend or rotate. 3. Bring your arm and leg back into the starting position.

1. Sit on the floor, sitting up as straight as possible with your back flattened and your legs extended in front of you in parallel position. Your feet should be relaxed and flexed slightly. 2. Extend your left leg straight in front of you, and bend your right knee. Cross your bent knee over the straight leg, and keep your foot flat on the floor. 3. Wrap your left arm around the bent knee so that you are able to apply pressure to your leg to rotate your torso. 4. Keeping your hips aligned, rotate your upper spine as you pull your chest in towards your knee. 5. Hold for 30 seconds. Slowly release, and repeat three times on each side.