Use advanced resistance exercises for more challenging resistance and toning to abdominal and leg muscles.


  1. Lie on the ground, face down, using arms at a 90-degree angle as balance.
  2. Lift body off ground, using the strength of your upper arms and using toes as a balance.
  3. Keeping body straight and abdominal region contracted, hold plank position for 15 seconds.
  4. Return to original position and try position again, but try holding for 5 seconds longer.
  5. As you repeat exercise in future workouts, try to hold for longer periods of time.

Superhero Crunch

  1. Lie on the ground facing towards the ceiling.
  2. Place legs in a “V” shape shoulder width apart and arms at sides in a “V” shape.
  3. Lift your legs and arms off of the ground while contracting your abdominals.
  4. Hold position for 5-10 seconds.
  5. Return to starting position.
  6. Repeat 3-5 times, each time trying to hold position for a bit longer.

Jumping Jack Push-up

  1. Perform a basic jumping jack by placing feet further than shoulder width apart, placing arms out in a “V” shape above head, and bringing feet together and hands together at the same time in one swift movement.
  2. Return to original position, then bring body down facing the ground, arms at 90-degree angles with hands being used as a balance, and legs  stretched out behind you.
  3. Use arms to bring chest to the ground in a basic push-up position.
  4. Lift body back up, jump feet in between hands, and stand back up.
  5. Slowly return to original position and repeat.
  6. Perform 2 sets of 10-15 repetitions.

Scissor leg lift

  1. Using your right arm bent at a90-degree angle on the ground as a balance, lie on the ground on your side with legs together, right leg on the bottom.
  2. Place your left hand on the back of your head.
  3. While lifting both legs upward, still keeping them together, use your oblique muscles to crunch your body sideways trying to reach your elbow to your knee area.
  4. Slowly return to original position and repeat.
  5. Perform 15-20 repetitions.
  6. Repeat Steps 1-5 on other side of body.