Resistance exercises, such as abdominal exercises and leg exercises, are important as part of a balanced workout to promote strength and toning in the body’s muscles.

Basic Abdominal Crunch

  1. Lay down on the ground with knees bent upward.
  2. Place hands behind head.
  3. With neck relaxed and eyes facing the ceiling, use abdominal muscles to lift your chest toward your knees.
  4. Slowly return to lying down position and repeat Steps 1 to 3.
  5. Repeat 25 times per set, 2-4 sets per workout.

Basic Reverse Crunch

  1. In lying down position, place hands behind head.
  2. Lift legs straight up, with feet flexed.
  3. While keeping neck relaxed and eyes facing forward, use abdominal muscles to lift legs further up towards the ceiling.
  4. Hold for a few seconds and slowly return to starting position.
  5. Repeat 2 sets of 25 repetitions.

Basic Oblique Crunch

  1. Lie down on ground with knees bent upward.
  2. Place hands behind head.
  3. Lay down knees toward left side, while keeping head and chest facing forward.
  4. Use abdominal muscles to lift chest towards right oblique.
  5. Hold for 5 seconds and slowly return to lying down position.
  6. Repeat 25 times.
  7. Repeat Steps 1-6 for left oblique by laying down knees toward right side.

Basic Leg Lift

  1. Balancing your head with your hands, lie on one side, keepinglegs together.
  2. Bend your bottom leg while keeping your top leg straight.
  3. Lean slightly forward and lift leg to a 90 degree angle.
  4. Hold for a few seconds and return slowly to original position. You should feel a slight contraction in your oblique area.
  5. Repeat 25 times.
  6. Repeat Steps 1-5 on other side.

Basic Push-Up

  1. Bring body to the ground facing downward towards the floor.
  2. Place arms shoulder-width apart, palms facing outward towards the ground.
  3. Place arms at 90-degree angles with hands being used as a balance, and legs stretched out behind you.
  4. Use arms to bring chest to the ground in a basic push-up position. (If necessary, bring knees to ground in a modified push-up position.)
  5. Return to original position.
  6. Repeat 2 sets of 15-20 repetitions.