Use intermediate resistance exercises for deeper resistance and toning to abdominal, leg, and backside muscles.

Bicycle crunch

  1. Lie on the ground, placing hands behind head, and bend legs upward and out at a 90-degree angle.
  2. Bring right knee towards chest to meet with left elbow.
  3. Return to original position and repeat on other side.
  4. Perform 2 sets of 25 repetitions on each side.

Standing Oblique Crunch

  1. Stand tall with shoulders back and feet shoulder-width apart.
  2. Keeping arms at your sides, bend to one side and reach toward toes. You should feel a contraction in your oblique muscles.
  3. Repeat on other side.
  4. Perform 25 repetitions on each side.  Hold free weights during the exercise for extra resistance.

Backside Crunch

  1. Lie on the ground with knees bent upward.
  2. Lay arms to the side with palms facing down alongside your feet.
  3. Lift your lower back and bottom off of the ground.
  4. Contract your bottom.
  5. Hold for 5 seconds. Return to original position and repeat.
  6. Perform 2 sets of 25 repetitions.

Seated Tricep Push-up

  1. Sit on the ground with knees bent.
  2. Place hands behind you with fingers facing towards your bottom.
  3. Lift bottom off of the ground in a sort of “crab-walk” position.
  4. Bend arms at the elbows until they reach a backward 90-degree angle.
  5. Return arms to straightened position.
  6. Perform 2 sets of 15-20 repetitions.