Lie down on your back and place your feet hip-distance apart with knees bent. Place your arms beside your hips with your palms down. Inhale and as you exhale, tilt your pelvis and squeeze your glutes as you slowly lift your hips up as high as they will go.
At the peak of the contraction you will be resting on your shoulder blades only with your body in a straight line from your knees to your head. Lower and raise your buttocks about eight inches and repeat.
Complete 1 set of 75 reps.
Lie flat on the floor with your lower back pressed to the ground and contract your core muscles. With your hands gently holding your head, lift your knees to about a 45-degree angle. Slowly, at first, go through a bicycle pedal motion, alternately touching your elbows to the opposite knees as you twist back and forth. Breathe evenly throughout the exercise.
Complete 1 set of 60 reps.
Place your body face down on your hands as if you’re about to do a push-up. Contract the abs as tight as you can, keep the body in a straight line from head to toes and hold in this position.
Hold for a minimum of 60 seconds.
Bench Press with 18 lb. Exercise Ball:
When you perform a bench press on a ball, try to keep your body as straight as possible from your shoulders to your knees. Keep your head and shoulders on the ball and your feet flat on the ground. Start with weight at chest level and press towards the ceiling until your arms are straight.
Complete 1 set of 60 reps.
Face the tricep pushdown machine and grasp the horizontal cable bar with an overhand grip. The bar should be at about chest level. Tuck the elbows into the sides and position the feet comfortably, slightly apart. Brace the abdominals. Push down on the handle bar until elbows are fully extended yet without snapping the elbows straight and by keeping the elbows close to the body on the way down.
Bend the knees slightly on the pushdown but stay as upright as possible with back straight. Don’t recruit the back and shoulder muscles by bending too far forward. Allow the bar to return to the starting point under control, and try not to clash the weights.
Complete 35 reps with 20 lbs., using a narrow grip.
For more info on Fedele De Santis and to inquire about personal training, please email him at firstname.lastname@example.org.
About Kristen Aldridge
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