dumbbell flyes

ab crunch

back thigh stretch

lower back stretch

inner thigh stretch

middle back stretch

upper arm stretch

chest stretch

upper back stretch

hip stretch

calf stretch

front thigh stretch

side stretch

abdominal crunch

1. Lie on your back with your legs bent up and your feet flat on the floor. 2. Place your hands at the side of your head not right behind it or for a harder pull on the abs cross your arms over your chest with your finger tips touching the opposite shoulder.

3. Don't use your hands to help you lift up. 4. Keep the main trunk of your body on the floor but lift your shoulders up from it. 5. You will notice the pull on your stomach. 6. Make sure you breathe out as you lift up and out as you relax.