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Obliques

Spicy Boat

Spicy Boat

A.

Sit on floor with legs long and arms by sides. Lean torso back 45 degrees and lift straight legs 45 degrees, coming to balance on tailbone, reaching arms forward so body forms a V, to start. Hold for 5 seconds.

B.

Slowly lower legs and torso to hover above floor. Hold for 5 seconds.

C.

Return to start, and rotate torso toward right. Hold for 5 seconds. Rotate toward left and hold for 5 seconds. That's 1 rep. Do 3 reps. That's 1 set. (If you need to modify, bend legs 90 degrees.)

Scissor Legs Hold

Scissor Legs Hold

A.

Lie faceup on floor with legs long and arms by sides. Lift right leg up at a 45-degree angle, and lift left leg to hover above floor. Curl torso off floor and press palms together, reaching hands to outside of right thigh. Hold for 5 seconds. Without lowering to floor, switch sides; repeat.

Knee to Shoulder In Elbow Plank

Knee to Shoulder In Elbow Plank

A.

Start on floor in plank on forearms. Lift right leg to hover above floor to start.

B.

Bend leg, pulling right knee up toward right shoulder. Return to start. That's 1 rep. Do 10 reps. Switch sides; repeat. That's 1 set.

Side Plank with Top Toe Grab

Side Plank with Top Toe Grab

A.

Start on floor in side plank on left palm with feet stacked. Lift right leg, grabbing right big toe with right hand. Hold for 20 seconds. Lower right leg, rotate toward floor into plank on palms. Then come into a side plank on right palm with feet stacked. Repeat on right side .

Half-Moon

Half-Moon

A.

Stand with feet together and arms by sides. Fold forward, then shift weight into right foot as you walk both hands forward about 1 foot. Lift left leg, place left hand on hip, and rise onto right fingertips. Rotate torso toward the right as you extend left hand up. Hold for 1 minute. Switch sides; repeat.

Part B - V-Up

Part B - V-Up

A.

Lie face up on floor, holding ball with both hands overhead and resting on floor. Lift arms, head, shoulders and legs off floor to start. Rise up onto tailbone (so body forms a V) and pull ball into chest. Slowly lower to start. Repeat (without lowering to floor) for 30 seconds

Part B - Squat Arc

Part B - Squat Arc

A.

Stand with feet hip-width apart, holding ball with both hands, arms extended down. Squat and lower ball to touch floor to start. Quickly stand, pivoting on left foot and raising ball overhead and to the right. Return to start. Switch sides; repeat. Continue quickly alternating sides for 30 seconds.

Part A - Squat Jump to Press

Part A - Squat Jump to Press

A.

Stand with feet hip-width apart, holding medicine ball at shoulder height with arms bent down. Squat to start. Jump to stand with feet together as you press ball overhead. Immediately jump to start position. Repeat quickly for 30 seconds.

Spicy Boat

Spicy Boat

A.

Sit on floor with legs long and arms by sides. Lean torso back 45 degrees and lift straight legs 45 degrees, coming to balance on tailbone, reaching arms forward so body forms a V, to start. Hold for 5 seconds.

B.

Slowly lower legs and torso to hover above floor. Hold for 5 seconds.

C.

Return to start, and rotate torso toward right. Hold for 5 seconds. Rotate toward left and hold for 5 seconds. That's 1 rep. Do 3 reps. That's 1 set. (If you need to modify, bend legs 90 degrees.)

Scissor Legs Hold

Scissor Legs Hold

A.

Lie faceup on floor with legs long and arms by sides. Lift right leg up at a 45-degree angle, and lift left leg to hover above floor. Curl torso off floor and press palms together, reaching hands to outside of right thigh. Hold for 5 seconds. Without lowering to floor, switch sides; repeat.

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