Exercise #7: Reverse Crunches
This exercise will activate your major abdominal muscles, including the external obliques on the sides of the abdomen. It is good for developing an appealing stomach musculature as well as strong and functional abs.
Steps:
1. Lie on your back with your knees together and your legs bent to 90 degrees, feet planted on the floor. Place your palms face down on the floor for support.
2. Tighten your abs to lift your hips off the floor as you crunch your knees inward to your chest.
3. Pause at the top for a moment, then lower back down without allowing your lower back to arch and lose contact with the floor.
Exercise #8: Scissor Kicks
The scissor kick exercise works your core muscles, glutes, quads and adductors. Engaging your core muscles is what allows you to “flutter” your legs up and down. The core muscles include the rectus abdominis, obliques, transverse abdominis, and the hip flexors. .
Steps:
1. Lie face up on the floor. To support your lower back, either tilt your pelvis and engage your abs to press the lower back to the floor or place your hands under your tailbone.
2. Extend your legs straight up into the air. Slowly open your legs out to the sides so you form a V with your legs.
3. Pause and then slowly bring your legs back together.
4. Repeat the opening and closing 10 to 12 times.
