1. Lay on the ground with your back flat, knees bent, and feet firmly on the floor.
2. Place your fingertips on each side of your head (behind your ears) for support. Alternatively, criss-cross your arms across your chest.
3. While keeping your stomach tight, lift your head up off the ground, bringing your chest towards your pelvis.
4. Hold for two seconds, then slowly lower to starting position.

Tip: To avoid straining your neck, focus your eyes towards the ceiling. Your arms should gently support your head – not pulling it. Exhale as you crunch up; inhale when lowering to starting position.

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• Gotta Be Somebody – Nickelback
• The Anthem (Remix) – Good Charlotte
• Just Dance – Lady GaGa
• Reach Out (Remix) – Hillary Duff
• Shattered (Turn The Car Around) – O.A.R.
• Womanizer – Britney Spears
• You Can Never Go Back – Jon McLaughlin
• Wow – Kylie Minogue
• Halo – The Pussycat Dolls
• Suitehearts – Fall Out Boy

Preview this playlist:

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1. Sit upright on a workout ball, keeping your back straight and holding a dumbbell in each hand.
2. Hold your arms straight out, shoulder-length high. Bend your elbows at a 90 degree angle so the weights are pointed towards the ceiling.
3. Slowly straighten your arms, pressing your elbows towards the ceiling. Lower and repeat.

Tip: Always move your arms in a slow, controlled motion. Do not simply drop your arms – use resistance!

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1. Lateral Arm Raise
2. Tricep Extensions
3. Push Ups

1. Stand straight with your feet slightly apart. Starting with your left leg, take a step forward.
2. Bring your right leg down with your knee almost touching the ground.
3. Return to starting position. Repeat on other side after desired number of reps is achieved.

Tips: For added resistance, hold a 3-5 pound dumbbell in each hand.

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1. Lay on your back with your knees bent and feet firmly on the ground. Place your hands behind your head (behind your ears) for support. Alternatively, criss-cross your arms across your chest.
2. Using your abdominal muscles, sit up, slowly lift your shoulders so your upper body is close to perpendicular to the floor.
3. Lower your body to starting position. Repeat.

Tips: For a more effective workout, do not let your head touch the ground after each rep. Your arms should gently support your head – not pull it. Do not rock your body when sitting up. Instead, use your abdominal muscles to push you up and back.

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1. Stand straight with your feet shoulder width apart. Start with your hand straight by your side, palms facing in and holding a dumbbell in each hand. (Alternatively, sit on an upright bench or chair.)
2. Keeping you arms straight, lift your arms out away from your body. Lift until your arms are just below the height of your shoulders.
3. Slowly bring your arms down to your side in a steady, controlled motion. Repeat.

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1. Stand with your back to a bench, chair, or similar surface. Bend your legs, reach your arms back, and wrap your hands around the front edge of the bench. Move your feet outward until your body is comfortable. Start with your arms straightened.
2. Keeping your hands and feet in the same position, slowly lower your body straight down until your upper arms are perpendicular to the ground.
3. Slowly raise your body and arms to starting position.Hold your body above the ground with your weight resting on your toes and arms (shoulder width apart).

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1. Place your knees on the ground, crossing your legs at the ankles. Hold your arms above the ground (shoulder width apart).
2. Slowly lower your body close to the ground by bending your arms at the elbow.
3. Slowly raise your elbows up to starting position.

Tip: Do not arch your back while doing push ups!

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1. Rest your body on the ball in a way that your neck, head, and part of your shoulders do not touch the ball. Hold your head up by placing both arms behind your head.
2. While keeping your body steady on the ball, lift your head up as if you were doing a regular crunch.
3. Lower your head back down to starting position.

Tip: To avoid straining your neck, focus your eyes towards the ceiling. Your arms should gently support your head – not pull it.

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1. Lay on the floor with your arms supporting your neck. Keeping your legs together, bring your knees up so your legs form a 90 angle.
2. In a slow movement, bring your knees in towards your chest.
3. Move your knees away from your chest, bringing them down a little past the starting position.

Tip: To avoid straining your neck, focus your eyes towards the ceiling. Your arms should gently support your head – not pull it.

Related posts:

1. Regular Crunch
2. Crunches on Workout Ball
3. Sit Ups