Sit Up
- Start by lying on your back with your knees bent.
- Put your finger on the back of your ears.
- Lift your torso up to your thighs as close as possible.
- Lower your torso down to the floor, so you are back in the starting position.
- Do 3 sets of 10-15 reps.
Sit-ups are carried out in a lying position, so you should choose a flat and smooth possible surface, which is horizontal.
Russian Twist
- Place a mat or towel on the floor. Elevate your upper body.
- With your arms extended in front of you, twist your torso to the right side. Twist until your arms are parallel to the floor. Hold the position for a second or two and breathe out.
- Try to do 3 sets of 8-12 reps.
If it's too hard for you, you can rest your feet on the ground to make it substantially easier.
Crunches
- Lie on your back on an exercise mat.
- Bend your knees so your feet are flat on the floor.
- Cross your arms behind your head.
- Lift your shoulder blades off of the mat with a smooth, controlled motion.
- If the exercise is too easy, pull your legs to your chest at the same time.
- Do 5 sets 45 seconds
The crunch, is one of the most popular abdominal muscle exercises and is very effective for strengthening your straight abdominal muscles.
Hollow Hold
- Lie on your back with your arms and legs straight out.
- Crunch your abdominal muscles inward, like you were trying to suck your belly button to the floor.
- Raise your arms, legs, and upper back off the floor, creating a “smiley face” with your body.
- If the movement is to difficult or you start feeling it in your lower back, bend the legs to make it easier.
- Do 3 sets 20 - 30 seconds
Don't allow your lower back to arch off the floor. This is called lordosis, and it can add strain to your lumbar vertebrae.
Dolphin Plank
- Get on your hands and knees.
- Raise into dolphin pose.
- Walk your feet backward.
- Breath through the position.
- Do 3 sets of 20 reps. Take a 30-60 second break before moving on to the next exercise.
For beginners relieve neck tension by resting your forehead on a block set between your forearms.
Cat Cow
- Begin on your hands and knees in table pose, with a neutral spine. As you inhale and move into cow pose, lift your sit bones upward, press your chest forward and allow your belly to sink.
- Lift your head, relax your shoulders and gaze straight ahead.
- As you exhale, come into cat pose while rounding your spine outward, tucking in your tailbone, and drawing your pubic bone forward.
- Release your head toward the floor — just don't force your chin to your chest. Most important is to relax.
- You can make this exercise as much as you want, because it's only good for you.
This exercise is perfect for starting your training.