Abs
Lay flat on an exercise mat with your hands extended behind your head. Bring both your feet and your torso up to form a V-shape with your body. Reach for your toes with your fingers as you bring your torso up. Exhale on the way up, inhale on the way down.
Form a stable base by placing your elbows on the pads and taking a firm grip of hand bars. Lightly press your full back against the back of the machine. Raise your knees to your chest by rounding your lower back. Breathe out on the way up, breath in on the way down.
Lie on your back with both feet up in the air – thighs perpendicular to the floor – and a 90 degree bend in your knee. Place the tips of your fingers behind your head. Move the left leg away by straightening it and your right knee towards your torso. As you bring your right knee in, bring your left elbow towards it by lifting your shoulders off the floor and twisting your body. Breathe normally as you alternate legs and shoulders, breathing in on one contraction and out on another.
Lie on your back with feet flat on the floor and a 45 degree bend in your knees. Place your hands at your sides with palms down. Bring your feet to your torso by rounding your back. Exhale at the top, inhale at the bottom.
Lie on your back with feet flat on the floor and a 45 degree bend in your knees. Place the tips of your fingers on the back of your head. Bring your shoulders up several inches off the ground until full contraction by rounding your back. Exhale at the top, inhale at the bottom.
Lie on your back with feet flat on the floor and a 45 degree bend in your knees. Place the tips of your fingers on the back of your head. Bring your body all the way up by rounding your back. Exhale at the top, inhale at the bottom.