Muscles, are you ready? Because this burn is about to get intense! Using your body as the machine, these 100 moves sculpt and tone your arms, upper back, abs, legs, and booty — we've got your entire body covered! Many of these moves also burn calories as they build muscle, so high five for the double whammy! Mix and match these bodyweight moves [1], and add them to your routine as you please. Then watch your body transform.

Plank

• Balance on the hands and toes with the body in one straight line, hands underneath the shoulders and feet hips-width distance apart.
• Pull your abs to your spine, and hold this position for 30 to 60 seconds. This counts as one rep.

Plank With Arm Circle

• In a plank position, reach your left arm back and then circle it overhead, bringing your palm back to the floor; repeat on the other side to complete the rep.
• The wider your feet are, the more stable you will be. Do not let your pelvis drift toward the ceiling.

Plank With Lateral Arm Raise

• Start in a plank position.
• Keeping your torso stable, slowly reach your left arm out to your side. Brace through the abs by pulling your navel to your spine. Hold this position for five seconds. If you feel too unstable, try moving your right hand so it is under the center of your chest rather than under your right shoulder.
• Keeping your torso stable, bring your arm back to the plank position. Do not round your back or twist your spine.
• Repeat this same motion on the other side, extending your right arm to your side. This counts as one rep.

Two-Point Plank

• Start in a plank position with your hands directly under your shoulders and your feet in line with your hips. Cheat your right leg toward your center line, and lift your left leg off the ground so your heel is even with your pelvis.
• Keeping your torso steady, reach your right arm forward. Really brace through your abs by pulling your navel to your spine. Hold this position for 10 seconds.
• Keeping your torso stable, bring your right elbow to your left knee under your body. Do not round your back or twist your spine, and keep your pelvis down. Then reach the arms and leg out and away from each other. This is one rep.

Mountain Climber

• Start in a traditional push-up starting position — shoulders over hands and weight on just your toes.
• Bring your right foot forward, bending the knee and putting weight on the ball of your foot.
• Switch legs, bringing the left knee forward while moving the right leg back. This completes one rep.

Plank Jacks

• Begin in the plank position with your shoulders over your wrists, your body in one straight line, and your feet together.
• Like the motion of jumping jacks, jump your legs wide apart and then back together to complete a rep.

Creepy-Crawly Plank

• Start in plank position. As you bend your elbows out to the sides and lower your torso toward the floor, bend your left knee and touch it to your left elbow.
• As you straighten your arms, come back to plank position with your left foot next to your right. Lower your torso and touch your right knee to your right elbow. Then return back to plank position. This counts as one rep.

Plank Side Walk

• Begin in plank position with your hands underneath your shoulders, body in one straight line.
• Simultaneously cross your right hand over your left as you step your left foot to the left. Then simultaneously step your left hand and right foot to the left, so you're back in plank position. Your hands move together as your feet step apart.
• Repeat this for five steps to the left and five steps to the right to complete a rep. Be sure to keep the hips low as you move, drawing the navel toward the spine.

Frogger

• Begin in a plank position. Jump your feet to the outside of your hands, coming into a deep squat and keeping your hands on the floor.
• Jump your feet back to a plank to complete the rep.

Plank With Bunny Hop

• Begin in a plank position with feet touching.
• Pull your abs in, and jump your feet to the right, bringing your knees toward your right elbow. Your torso will twist to the right.
• Jump your feet back to plank and repeat on the other side to complete one rep.

One-Legged Push-Up

• Start on your hands and knees.
• Extend your left leg behind you so it's parallel with the floor. Engage your abs.
• With your leg extended, bend your elbows lowering your torso toward the floor while keeping your left heel in line with your left hip.
• Straighten your elbows to push yourself away from the floor to complete one rep.

Plank With Alternating Shoulder and Knee Tap

• Begin in a plank variation with your feet slightly wider than your hips.
• Bring your right hand to your left shoulder, then place that hand back on the mat. Bring your left hand to your right shoulder and return it to the mat.
• Bring your right knee and your left hand toward one another under your body; return to plank and switch sides so your left knee meets your right hand. This completes one rep.

Push-Up

• Start in a plank position, with palms spread out evenly and your shoulders over your wrists and legs out behind you. Pull your belly button in, and keep your back straight.
• As you lower and exhale, bend your elbows outward to the sides. Hold at the bottom before you raise back up to complete one rep.

Chaturanga Push-Up

• Start in a plank position with your arms and legs straight, shoulders above the wrists.
• Keeping your upper arms parallel, bend your elbows lowering your chest until your shoulders are in line with your elbows. The elbows should touch your ribcage. Inhale to straighten the arms. This counts as one rep.

Push-Up and Rotate

• Begin in a plank position with your feet in line with your hips.
• Lower your body toward the floor, and then push through your arms, returning to plank.
• Twist to the left, reaching your left arm to the ceiling without letting your pelvis rise or lower.
• Return to plank position, bringing your hand back to the floor. This completes one rep.

Diamond Push-Up

• Start in plank position with your hands under your shoulders and your body in one straight line.
• If your knees aren't on the floor, separate your feet so they're about shoulder-width apart to help you stay balanced throughout the exercise.
• Place your hands together, directly under your sternum, with the tips of your index fingers and thumbs touching. Your fingers and thumbs should form a diamond or triangle shape.
• Bend your elbows out to the sides, and lower your chest toward the floor. Then exhale to straighten your arms. This counts as one rep.

Spider-Man Push-Up

• Start in a traditional plank position, with your hands under your shoulders, and your body in one straight line.
• Bend your elbows out to the side to lower your torso toward the floor, and bring your left knee and touch it to your left elbow.
• As you straighten your arms, return to plank position bringing your left foot next to your right, then repeat this move on the other side. This counts as one rep.

Asymmetrical Push-Up

• Start in a plank on your knees. Move your left hand out to the side, then bend both elbows lowering your torso toward the mat. Straighten your arms to return to plank.
• Switch your hands, bringing in the left hand while stepping the right hand wide — this is where you should try jump off your hands. Perform a push-up. This completes one rep.

Uneven Push-Up

• Begin in a plank then lower your left elbow to the ground, with your forearm crossing under your chest. From this position bend your right elbow, lowering your body to the mat.
• Straighten your right elbow to complete one rep.

Up-and-Down Plank

• Come into a plank position with your arms and legs straight. Your hands should be underneath your shoulders and your feet hips-width distance apart.
• Keep your torso parallel to the floor, and lower your right forearm to the mat and then the left, coming into elbow plank.
• Then step your right hand back onto the mat, and then the left, pushing yourself back up to plank position. This completes one push-up walk.

Elbow Plank

• Start on the floor, resting on your forearms and knees.
• Step your feet out one at a time, coming into a plank position.
• Contract your abs to prevent your booty from sticking up or sinking. Your spine should be parallel to the floor, with your abs pulling toward the ceiling.
• Hold for 30 seconds, and work your way up to one minute as you get stronger. This counts as one rep.

Elbow Plank With Knee Drive

• Start in an elbow plank, and bring your right knee into your nose; your pelvis will rise toward the ceiling. Place your right foot back on the ground.
• Alternate sides, bringing your left knee in. This completes one rep.

Elbow Plank With Donkey Kick

• Begin in an elbow plank with elbows directly under shoulders, abs engaged toward the spine. Don't let the pelvis sag down or pop up.
• Lift your left leg off the ground, bending your knee so the sole of your foot is toward the ceiling. Keep your pelvis square to the floor. Don't let your pelvis twist.
• Press your left heel toward the ceiling as high as you can without moving your pelvis or lower back. The motion will not be huge but rather concentrated on the booty and hamstring.
• Lower the bent leg slightly. This pulse counts as one rep.

Plank With Side Step

• Start in an elbow plank.
• Extend your left leg out to the side, gently tapping your toes on the ground.
• Bring your foot back into a plank. Repeat the same movement with your right leg to complete one rep.

Elbow Plank and Reach

• Begin in an elbow plank with your feet slightly wider than your hips to create more stability.
• Reach your right arm straight out, with the thumb pointed toward the ceiling. Return back to elbow plank, and reach your left arm out. This completes one rep.

Down Dog Push-Up

• Begin in Quarter Dog [2] (Downward Dog on your elbows).
• Exhale, and press hands into the mat to straighten your elbows, coming into Down Dog [3].
• Inhale and lower your elbows gently back to the mat to complete one rep.

Bird Dog

• Begin on all fours with your hands directly under your shoulders and your knees directly under your hips. Bring your abs to your spine as you bring your left knee and right elbow together under your torso.
• Keeping your torso stable, straighten your right arm and left leg. Reach through your left heel to engage the muscles on the back of your leg and your butt.
• This completes one rep.

Donkey Kick

• Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
• Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum.
• Return to start position to complete one rep.

Fire Hydrant Exercise

• Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
• Keep your right knee at a 90-degree angle as you slowly raise your leg to the right, until it is parallel to the ground. Avoid lifting your right hip, as you should keep both hips squared toward the floor.
• With control, lower your leg back to the ground to complete the rep.

Triceps Dip

• With your hands shoulder-width apart on the floor behind you, straighten your elbows to lift your pelvis off the ground.
• Keeping your pelvis high, inhale, and bend your elbows straight behind you.
• Exhale and straighten your arms, working the triceps. This completes one rep.

Reverse Plank Bridge

• Begin seated with your hands behind you with your fingers pointed away from you.
• Press the heels of your feet and hands into the ground as you raise your pelvis off the floor until it is in line with your shoulders and knees.
• Lower your pelvis back to the ground to complete one rep.

Tabletop to Reverse Pike

• Start in a tabletop position. Inhale, and as you exhale, lower your hips and straighten your legs so your hips are hovering above the floor.
• Flow back to the tabletop position to complete one rep.

Reverse Plank With Leg Lift

• Begin sitting on your tush with your legs straight. Bring your palms a few inches behind you, fingertips facing the toes.
• Press into your feet and lift your bum off the ground. Try to keep your body in one diagonal line. You can also do this exercise on your elbows if it bothers your wrists.
• Alternate between lifting your right leg up and then your left to complete one rep. Move with control, making the movements slow and steady, and keeping the hips lifted.

Side Plank

• Sit on your right side with your legs slightly bent and your feet stacked.
• Place your right hand about 12 inches from your pelvis.
• Push your hand into the ground, and straighten your legs as you lift your pelvis off the ground. If you have trouble balancing, stagger your feet so the top leg is in front.
• Hold for 30 seconds, and switch sides to complete one rep.

Star Plank

• Come into a side plank on the right side. Flex both feet and lift your left arm straight in the air.
• Keeping your spine lengthened and your abs engaged, lift your left leg up as high as you can without letting your waist sink to the ground.
• Then slowly lower your right leg back to the starting position to complete the rep.

Side Elbow Plank

• Begin by lying on your side. Bring your right elbow directly under your right shoulder. Engage your core, press your right elbow into the floor, and rise into side elbow plank.
• Stagger your feet so your left foot is just in front your right or stack the heels.
• Reach your left arm up toward the ceiling, which will help you lift your waist.
• Hold for 30 to 60 seconds to complete one rep.

Side Plank March

• Come into an elbow plank on the right side. Your feet should be staggered with the foot of the top leg in back.
• Bring your bottom knee toward your chest and hold for two seconds. Place your foot on the ground and raise your top knee toward your chest and hold once again for two seconds before returning to the starting position.
• Do not sway forward or backward or let the rib cage sag while marching in this position. This completes one rep.

Side Plank Dips

• Begin in a side elbow plank on your right side with your heels stacked.
• Inhale and lower your pelvis to the floor, so your right hip hovers just off the floor.
• Exhale and press up through your right waist to lift your pelvis and return to side plank. Pull your right shoulder blade down your back to stabilize your shoulder.
• This counts as one rep.

Twisting Side Plank

• Come into a side plank on your right side, with your feet stacked one on top of the other and your weight on your right elbow with your fingers reaching away from your body, palm down.
• Place your left arm behind your head, and inhale to prepare.
• Exhale and pull your navel to your spine to engage your deep abs, and rotate your left rib cage toward the floor. Stay there for a second, and deepen your abdominal connection, pulling your navel in toward your spine even more.
• Return to starting position, and then switch sides to complete one rep.

Sassy Side Plank

• Lie on your left side with the knees slightly bent and your elbow underneath your shoulder.
• Press into your bottom forearm to lift the hips as high as you can, keeping the abs engaged.
• Raise your top knee to open the thighs like butterfly wings, then slowly lower the knee, completing one rep. The move is similar to the clam [4].

Side Elbow Plank With Pulse

• Start in a side elbow plank on your right side.
• Lower your hips slightly and then lift your pelvis up, feeling the right side of your body engage, especially your abs. This completes one rep.

Side Elbow Plank With Leg Lift

• Start in a side elbow on the right side.
• Without letting your pelvis drop, lift your left leg up so your foot is higher than your hip.
• Lower the left leg down with control, and activate your right inner thigh to help keep you stable. This completes one rep.

Side-Plank Crunch

• Begin in a side elbow plank with your left elbow down and your right hand behind your head.
• Keeping your torso stable and your waist lifted, bring your right leg up toward your shoulder to lightly tap your right elbow.
• Lengthen your right leg back to the starting position to complete one rep.

Oblique V-Crunch

• Lie on your right side, with your left hand behind your head and right hand on the floor.
• Press down into your right hand as you raise your straight legs off the floor bringing your torso toward your legs.
• Lower yourself back to the floor with control. This completes one rep.

Jump Squat

• Start by coming into a squat with your arms by your sides.
• Swing your arms to the ceiling as you jump off with both feet. Land quietly as you return to the squat position. This completes one rep.

180 Jump Squat

• Start in a deep squat with your legs a bit wider than your hips and your toes pointed outward. Twist your torso to the right, reaching your right hand to the ceiling and your left hand toward the floor.
• Jump up, spinning to the left 180 degrees (halfway around), bringing both hands overhead. Land softly in a deep squat, twisting your torso to the left with the left hand reaching toward the ceiling and the right hand toward the floor.
• Repeat, but reverse directions so you jump spinning to the right, going back the way you came. This completes one rep.

Squat Jack

• Stand with your feet shoulder-width apart and slightly turned out, in a deep squat. Put your arms in a "goal post" position with elbows bent and close to your thighs.
• Jump up explosively, bringing your feet together and clapping your hands above your head. Keep your core engaged.
• This completes one rep.

Jump Squat With Heel Click

• Begin with the feet slightly wider than your hips, bend your knees, and, keeping your weight in your heels, squat.
• Jump up as high as you can and bring your feet together so they touch.
• Land quietly back into a squat. This makes for one rep.

Basic Squat

• Stand with your feet shoulder-width apart. Hold your hands comfortably in front of your chest to help you stay balanced, or for more of a challenge, place your hands behind your head. Keeping your weight focused in your heels, bend your knees, lowering your hips deeply so your thighs are parallel with the floor.
• Press through your heels to rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most out of the exercise.
• This counts as one rep.

Sumo Squat

• Stand with your feet wide, toes pointing out. Hold your hands comfortably in front of your chest to help you stay balanced, and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
• Then rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most out of the exercise.
• This counts as one rep.

Squat and Reach

• Begin with your feet slightly wider than hip-width apart and toes pointed slightly outward. Raise your arms above your head.
• Keeping your weight in your heels, and sit back into your deep squat. Make sure your knees do not go beyond your toes.
• Holding your squat, raise both of your arms overhead. Hold this position for a moment, then return to standing while lowering your arms to your sides. This completes one rep.

Plié Squat

• Start with your legs opened wide to the sides and your toes turned slightly outward. Placing your hands behind your head, bend your knees until your thighs are parallel to the floor. Your knees should stay over your ankles and your shoulders directly over your hips and your back.
• Straighten knees to return to standing to complete one rep.

Wide Squat With Calf Raise

• Stand with your feet about three to four feet apart, toes turned out. Bring your hands together in front of your chest, and squat down so your thighs are parallel with the floor, knees over the ankles.
• Raise your left heel off the floor, and begin to pulse the hips up and down, isolating the left calf.
• Continue pulsing for 30 seconds, and then switch sides for another 30 pulses. This completes one rep.

Sumo Squat Jump

• Stand in a wide sumo squat position with your feet slightly turned out, arms resting on your hips.
• Jump up explosively, keeping your core engaged.
• Land with control, lowering your body back into the wide sumo squat position to complete one rep.

Narrow Squat With Back Kick

• Stand with your feet touching. Hold your hands comfortably in front of your chest or on your hips, and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Be sure to keep weight back in your heels.
• Then rise back up, straightening the legs completely, and lift the left leg behind you for a back kick. Lower the foot back to the floor in a narrow squat position.
• Do another squat and then straighten the leg. Do a back kick with the right leg, and step the right foot back to meet the left.
• This counts as one rep.

Single-Leg Squat

• Stand firmly with both feet together. Put weight into your left leg and lift your right leg into the air.
• Keeping the leg lifted, bend the left knee into a squat. Then straighten the leg to complete one rep.

Basic Squat With Side Leg Lift

• Stand with your feet shoulder-width apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply so your thighs are parallel with the floor, keeping weight back in your heels.
• Then rise back up, straightening the legs completely and lifting the left leg out to the side, squeezing the outer glute.
• As you step the foot back into shoulder-width position, squat down again. Then stand up and do a side leg lift on the right side. Lower the leg back to the starting position. This counts as one rep.

Good Morning

• Stand with your feet hip-width apart, and place your hands at the back of your head with your elbows opened wide.
• Pull your abs to your spine, and keep your back neutral while pressing your butt backward, hinging at that hips, until your back is almost parallel to the floor. Keep a slight bend in your knees as you bend forward.
• Return to standing, squeezing your glutes when you are upright. This completes one rep.

Rotating Deadlift

• Stand on your left leg with the right leg behind you with a bit of weight on your toes for balance; both knees are slightly bent. Place your hands behind head.
• Pull your abs toward your spine and keep your back straight as you hinge forward from your hips until your torso is almost parallel to floor.
• With a flat back, press through your left heel and return to standing as you twist your ribs and shoulders to the left. Your pelvis should stay still. This completes one rep.

Lunge

• Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down). Always engage your core.
• Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn't touch the floor.
• Keep the weight in your heels as you push back up to the starting position. This counts as one rep.

Lunge Jumps

• Stand with your feet together and your knees soft.
• Jump and come into a lunge with your left leg forward.
• Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front.
• Jump your feet back together to complete one rep.

Forward Backward Lunge

• Stand with the feet together.
• Put weight in the left foot, lift your right knee up, and step into a forward lunge. The front knee should be at a 90-degree angle with the left knee just barely hovering above the ground.
• Push into your right heel, come to stand, and immediately step the right foot behind you into a reverse lunge with the left knee at a 90-degree angle.
• This counts as one rep.

Alternating Side Lunge

• Start with your feet directly under your hips. Step your right foot wide to the side coming into a lunge with your left fingers touching your right foot. Your right knee shouldn't go beyond your right toes. Keep your chest lifted and your weight in your heels.
• Push into your right foot to return to standing, then lunge sideways to the left to complete one rep.

Curtsy Lunge

• Start from standing and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying.
• Return to standing, and switch sides to complete one rep.

Side Skaters

• Start in a small squat.
• Jump sideways to the left, landing on your left leg.
• Bring your right leg behind to your left ankle, and don't let it touch the floor.
• Reverse direction by jumping to the right with your right leg. This completes one rep.

Single-Leg Balance Touch

• Begin standing with arms overhead with all your weight on your left foot.
• Keeping your spine long, reach forward, bending your left knee, and touch both hands to the ground. Keep your abs engaged to keep your torso stable.
• Lower your right leg down while lifting your torso, bringing your arms overhead to complete one rep.

Leg Balance Warrior 3

• Stand on your left foot with your right leg lifted to 90 degrees and your right knee bent.
• Reach your torso forward as you lengthen your right leg behind you. Reach your arms overhead for balance as your torso and leg come parallel to the floor. Keep your left knee slightly bent.
• Hold this position for a moment, and reach through your right heel to engage the back of the right leg.
• Moving in one piece, bring your right leg forward, and return to standing upright. This completes one rep.

High-Knee Skips

• Skip in place by hopping on your right leg while bringing the left knee up toward your chest.
• Engage your abs as the knee comes toward your chest.
• Switch legs, and keep skipping while pumping your arms.
• This completes one rep.

Reverse Lunge and Hop

• Come into a lunge with your right leg back. Swing your right leg forward to hop up on your left foot, and land softly back in a lunge.
• This counts as one rep.

Lateral Bunny Hop

• Make small jumps side-to-side as if you are jumping over an invisible line.
• Keep your legs as close together as possible, and swing your arms to help you jump.
• A jump to the left then the right completes one rep.

High Knees

• Run in place while lifting your right knee high to the level of your waist. Engage your abs as the knee comes up. Pump your arms at the same time.
• Then lift your left knee up. This counts as one rep.

Cross Jacks

• Stand with your feet shoulder-width apart and extend your arms straight out to either side with palms facing down. This is the starting position.
• Jump and cross your right arm over your left and your right foot over your left. Jump back to the starting position, then cross with the opposite arm and foot. This counts as one rep.

Gate Swings

• Begin standing with your feet together. Hop your feet wide apart and come into a deep squat, bringing your hands to your thighs. Your toes will be pointed outward.
• Push off your thighs with your hands for leverage as you jump your legs together to complete one rep.

Gate Swings With Cross

• Start with your feet in a wide, second-position stance with your toes pointed slightly outward. Bend your knees and lower into a squat, using your hands to help push your knees wide apart to deepen the inner-thigh stretch.
• Push off your knees to get leverage, and jump your right leg in front of your left, landing in a standing "cross-legged" stance.
• Immediately jump your legs back out to a wide squat with your hands at your knees.
• Push off your knees and jump your legs together, crossing your left leg in front of your right to complete one rep.

Lateral Bounding

• Start in a shallow squat with your weight on your right foot, and leap sideways as far as you can go to the left, landing on your left foot and bringing the right foot to the left. Immediately reverse directions and jump to the right.
• This counts as one rep.

Jumping Lunge

• Stand with your feet staggered, your left foot slightly in front of your right. Making sure you're not too stiff, keep your stance active with your knees bent in a slight but not full lunge.
• With your core engaged, push off the bottom of both feet into a jump, switching the position of your feet in midair, landing in a basic lunge with your right leg in front.
• Without rest, repeat this movement, alternating which leg is in front. This completes one rep.

Burpees

• Lower into a crouching squat with your hands on the floor.
• Do a squat thrust by jumping your feet back into a plank position.
• Do one basic push-up, bending the elbows and then straightening back to a plank.
• Jump the feet forward to the hands, and come into a squat.
• Do an explosive jump straight up, getting as much height as you can to complete one burpee.

Squat Thrust

• Begin standing with the feet hip-distance apart.
• Lower into a crouching squat with your hands on the floor.
• Keeping the abs engaged, jump your feet back so you're in plank position.
• Keeping the arms straight, jump your feet forward behind the hands.
• Stand up to complete one rep.

Standing Booty Kicks

• Stand tall, and place your hands on your hips.
• Put all the weight in your right leg, keep both legs straight, and lift your left leg directly behind you. Let your glutes do all the work. Keep your left foot flexed, and work on lifting your heel as high as you can without leaning your torso too far forward. Engage your abs to help you stay balanced.
• Then lower your left leg so it's parallel with your right, but don't let it touch the ground. This completes on rep.

Surrenders

• Stand with your hands behind your head with your elbows wide, and bring your right knee to the floor, onto a yoga or exercise mat for padding.
• Bring your left knee down so you are kneeling.
• Lift your right knee up and place your right foot in front of you. Bring the left foot forward, coming into a deep squat, then press through your heels to come to standing.
• Reverse the move and bring your left knee to the floor to repeat the sequence on the other side to complete one rep.

Superman

• Lie on your belly, engage your abs, and extend your arms straight out in front of you.
• Lift your legs, arms, and chest off the floor. Hold for a count of 10, and then slowly release your body back to the floor. This completes one rep.

Superman Row

• Lie face down on the mat, with your arms by your sides.
• Arch your back, raising your legs, head, and upper body off the floor, bending your elbows, and squeezing your shoulder blades together to do a classic row.
• Lower everything to the floor to complete one rep.

Swimming

• Begin on your stomach with your arms extended in front of you.
• Keeping your neck neutral and in line with your spine, lift your feet, arms, and chest from the floor.
• Begin to "swim" by lifting your opposite arm and leg a little higher, and then alternate sides, making a fluttering motion.
• This completes one rep.

Seated Trunk Twist

• Begin sitting on the floor with your legs stretched out in front of you; lengthen your spine to keep your back straight.
• Pulling your navel in tight, twist from right to left, lightly touching both hands from side to side to complete one rep.

Bicycle Crunch

• Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs). Interlace your fingers, and put your hands behind your head.
• Bring your knees in toward your chest, and lift your shoulder blades off the ground.
• Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
• Now switch sides and do the same motion on the other side to complete one rep (and to create the "pedaling" motion).

Seated Russian Twist

• Sit on the ground with your knees bent, pull your abs to your spine, and lean back a few inches while lifting your feet off the floor. Be sure to keep your back straight.
• Reach your arms out in front of you, and twist your torso to the right, then to the left, completing one rep. Lower your heels to the ground if you need to.

Trunk Twist

• On your back with knees bent to 90 degrees, twist your torso to lower your legs to the floor.
• Use your abs to return your legs to starting position, and then switch sides. This counts as one rep.

Scissor Abs

• Lie flat on your back with your arms at your sides, palms pressing into the floor. You can place your hands under your pelvis if you feel the need to protect your lower back.
• Bring both legs straight up toward the ceiling, engaging your abs and pressing your lower back into the ground.
• Keeping abs pulled in and lower back on the ground, slowly lower your left leg until it's a few inches above the floor, then scissor your legs, lifting your right leg up. This completes one rep.

Pilates 100s

• Start lying on your back with your legs in tabletop position (hips and knees at right angles). Engage your deep abs to round your lower spine into the floor. Make sure you are not "pooching" your abs, which means you are just working the top layer of abs, which is a Pilates no-no.
• Exhale and lift your upper back off the floor, until the bottom tips of your shoulder blades skim the floor. Straighten your legs to a 45-degree angle (but make sure your low back is staying connected to the floor). Reach your arms toward your feet. Your arms will be about two inches off the floor.
• Pump your arms up and down with a small range of motion, keeping your elbows straight. Inhale for five arm pumps, and exhale for five pumps. That completes one set or cycle.

V-Crunch

• Lie on your back, and lift your legs and arms up, so they are extended toward the ceiling. Lift your upper back off the floor, reaching your hands toward your feet.
• Lower your legs toward the floor while reaching your arms overhead, keeping your shoulders off the mat and your lower back pressed into the mat.
• Repeat the crunch motion to complete one rep.

Reverse Crunch

• Lie on your back on the floor. Place your hands on the floor beside you.
• Bring the knees in toward the chest with your feet together.
• Use your abs to slowly curl the hips off the floor and into your chest, and then slowly lower them back to the starting position to complete one rep.

Runner's Crunch

• Lying flat on your back, rest your elbows at a 90-degree angle on the floor. Keep your legs extended out in front of you.
• With your core engaged, roll up by bringing your shoulders off the ground, followed by each vertebra until your lower back is off the floor.
• At the top of your roll-up, bring your right knee up to meet your left elbow.
• With control, as you straighten your leg, slowly peel your back down, vertebra by vertebra, until your shoulders are the last to touch the floor.
• Alternate with your other leg to complete one rep.

Half Banana

• Start lying on your back with your arms reaching toward the ceiling.
• Exhale and roll up toward sitting while lifting your left leg up. Pause at the top and reach for your toes before rolling down slowly back to the mat, then perform on the other side. This completes one rep.

T-Cross Sit-Up

• Begin lying on the floor with your arms out wide to the sides, making a T with your body.
• Sit up lifting your right leg, and twist to bring your left hand to your right toes. Slowly roll back down, and repeat on the other side.
• This completes one rep.

V-Sit

• Lie on your back, and reach your arms rigidly to your side, off the floor. Lift your legs off the floor, and point them so they are at about a 45-degree angle. Lift your head so your shoulders are off the floor as well.
• When you're ready to begin, lift your upper torso off the floor, and bend your knees. You can lean back to make this move harder or come up more to make it easier. Slowly lower your upper body back down to the floor, straightening out your legs as you do so. Stop when your back is on the floor, but not your head, shoulders, or legs.
• This completes one rep.

Straight-Leg Sit-Up

• Begin on your back with your legs straight and arms raised toward the ceiling.
• Roll up to sitting, focusing on the abs rounding the back. Roll back down to the mat slowly, one vertebra at a time. This completes the rep.

Diamond Sit-Up

• Lie on your back, and open your legs into a diamond shape (aka butterfly legs) with the soles of your feet pressed together and knees out wide. Extend your arms overhead.
• Inhale to curl your torso up, and tap the floor in front of your feet to stretch your glutes a bit.
• Slowly lower back to the starting position.
• This counts as one rep.

Single-Leg Bridge Lift

• Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
• Then, pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
• Slowly lower your body to the floor and repeat. Switch legs to complete one rep.

Glute Bridge March

• Begin on your back with feet about 12 inches from your bum and hands by your sides with palms up.
• Press your heels into the ground and lift your pelvis up until your knees, pelvis, and shoulders form a straight line.
• Hold your bridge while you lift your right knee toward your chest, until your hip is at 90 degrees.
• Return the heel to the floor and lift the left knee. Do not let your pelvis sag or your back overarch while lifting and lowering your knees. This completes one rep.