Ab crunches Lie on your back with knees bent, feet flat on floor, and hands behind head, elbows pointing out to sides. Contract your abs and curl head, shoulders, and upper back off floor, pulling your rib cage toward your pelvis as you roll up. Hold for a second, then slowly lower. Do 10 to 15 crunches. Straight leg lifts Sit with your back and tailbone against a wall, bend right leg so foot is flat on floor, and extend left leg in front of you with toe pointing toward the ceiling. Do 10 to 15 lifts. Rotate your leg in so that your toe is pointing right, then repeat. Now rotate leg out so toe is pointing toward left, then repeat. Switch legs and repeat sequence. You can add ankle weights for more of a challenge. Back extensions Lie facedown with legs extended and hands under your chin. Slowly lift your head and chest off the floor as far as comfortably possible while keeping the tops of your feet on the floor. Hold for a second, then lower. Do 10 to 15 lifts. Kneeling pushups Kneel on floor and walk your hands out until they’re directly beneath your shoulders and your body forms a straight line from your knees to your head. Bend elbows out to sides and lower chest toward floor, keeping your head, torso, and legs in a straight line. Hold for a second, then push back up. Do 10 to 15 lifts. You can do pushups on your toes for more of a challenge. Wide rows Stand with feet about shoulder-width apart and hold a dumbbell in each hand. Bend at hips and lean forward so dumbbells are hanging directly beneath your shoulders, palms facing you. Keep your knees bent slightly. Squeezing your shoulder blades together, bend your arms and pull the dumbbells up and out until arms form 90-degree angles and elbows are at about shoulder height. Hold for a second, then slowly lower. Do 10 to 15 rows. More from Prevention: Should You Start Cross-Training?
