Abs Side Plank With Leg Raise Lie on a mat on your side with your legs stacked. Prop yourself up by placing your elbow directly beneath your shoulder. Brace your core and push off the floor through your feet and elbows until your body forms a straight diagonal line. Place your top hand on your hip for balance. To perform the exercise, raise your top leg without bending your knee until your feet are between 2 and 3 feet apart. Lower your leg and complete a total of 15 reps. V Ups Lie on your back on a mat with your legs extended and your arms reaching behind you, fingers pointed outward. Engaging your core, bring your arms forward and raise your heels and calves off the floor so that your body forms a V. Hold and squeeze your abs for 2 seconds, then return to the starting position, but with your feet raised about 2 inches off the floor. Complete 15 reps. Wood Chops You can perform this exercise without without holding a medicine ball. From a seated position, bend your knees and place only the heels of your feet on the floor. Squeeze your abs and place your hands (or hold the medicine ball) to the left of your hips. Keeping your abs engaged, twist your core to the left as you bring your hands to the right of your hips. This is one rep. Then, twist to the right as you bring your hands to the left of your hips. Complete 15 reps. Thighs Frog Bend Lie face up with your legs extended and your toes turned out to the side at 45-degree angles. Raise your legs up until they form a 45-degree angle with the floor. Slowly push your knees out to the sides so that your legs form a diamond. Then, using your inner thigh muscles to control the movement, straighten your legs again. Do 3 sets of 12 reps. Inner-Thigh Circles Lie on your right side, supporting your head with your bottom arm bent. Bend your left leg and place your left foot firmly on the floor in front of your right thigh, holding onto your ankle with your top arm. Point your right foot and lift your leg. Trace a circle with the leg. Do 10 to 20 circles in each direction, and then switch sides. Scissor Legs Plank Begin on all fours with your arms fully extended, hands directly beneath your shoulders, propped up on your toes. Legs should be extended straight back, with each foot on a folded towel or gliding disc. Keeping your upper body stable, slide your feet apart, opening your legs as wide as possible. Then, squeeze your inner thighs to slide your feet back together. Do 2 sets of 15 reps. Back Dumbbell Reverse Fly Begin in a standing position holding a pair of dumbbells at your sides with your feet slightly apart. Bend at the waist until you back is slightly higher than parallel to the floor. Make sure to keep your back straight throughout the exercise. Keeping your arms straight, squeeze your shoulders together and raise your arms out to the sides until they reach shoulder height. Slowly return to the starting position. Do 2 sets of 15 reps. One Arm Dumbbell Row Place your right knee and right arm on a bench, making sure your arm is directly beneath your shoulder, knee directly beneath your hip. Hold a dumbbell in your left hand and allow your left arm to fully extend at your side. To perform the exercise, pull the dumbbell towards your ribcage, keeping your elbow close to the body. Slowly lower the weight toward the floor. Do 2 sets of 15 reps. Superman Lie on a mat on your stomach with your arms fully extended in front of you, legs fully extended behind you. Engaging your back, lift your arms and legs off the ground a few inches, then raise your right arm and left leg as high as you can simultaneously. Immediately lower these limbs and raise the opposite limbs. Continue for 30 seconds in a continuous fluttering motion. Arms Tricep Kickbacks Stand with your feet together and hold a dumbbell in each hand. Bend your knees slightly and bend forward at the waist until your stomach is nearly parallel to the floor. Keep your back straight and your head up throughout the exercise. Bend at the elbows and hold the weights in front of your chest. To perform the exercise, extend your arms backward, contracting your triceps. Hold the position for 2 seconds, then return slowly to the starting position. Perform 3 sets of 10 reps. Bicep Curls Stand with your feet shoulder-width apart holding a dumbbell in each hand atop your thighs. To perform the exercise, curl the weights up to your shoulders, then slowly release back to the starting position. Perform 3 sets of 10 reps. High V Holding a dumbbell in each hand, stand with your feet shoulder width apart, arms raised overhead in a V shape, palms facing outward. Slowly pull your elbows towards your hips. When you make contact, raise your arms back into a V. Perform 3 sets of 10 reps.