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| Crunch |
Preparation
Lie face up with knees bent and feet flat on the floor, holding ball on your chest.
Movement
Curl head and shoulders off floor, squeezing abs in as you raise the ball overhead and in front of you as you sit up. Lower back down to starting position.
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| Russian Twist |
Preparation
Sit with knees bent and feet flat on the floor, holding ball in hands, arms extended.
Lean back slightly at a 45-degree angle to the floor.
Movement
Rotate to the right, and twist from the low back. Return to starting position, then rotate to the left.
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| Plank |
Preparation
Place both hands on the medicine ball with arms fully extended and legs straight behind you in a high plank position.
Movement.
Keep abs tight, hips level, and shoulders down and back. Hold for 30 to 60 seconds.
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| Wood Chop |
Preparation
Stand with feet hip-width apart, knees slightly bent, holding medicine ball with both hands.
Bring ball up and to the left on a diagonal so arms are fully extended.
Movement
In one fluid movement, bring ball down and across your body to the right.
Bend knees and pivot feet slightly as you lower.
Finish with ball about even with right knee, hips back and knees bent. Return to starting position by bringing the ball up and across your body on the same diagonal.
Do 8 to 12 reps then switch sides.
