1. Ab Planks

Protocol: 2 minutes (or failure)

Primary Muscles: Abs (All), Transverse Abdominis

1. Stretch out into full plank position with your elbows slightly in front of your

shoulder joint. Press forward into your forearms, squeeze your core, and keep your

back flat — your back shouldn’t droop or hump upwards.

2. Hold for 2 minutes, or until failure.

 2. Crunches w/ Raised Feet

Protocol: 15 center, 15 left, 15 right

Primary Muscles: Abs (All), Obliques

1. Lie on the floor and place your feet up on a chair, bench, couch, or table; anything

that keeps your feet elevated works.

2. Extend your arms out in front of your chest — that’s starting position.

3. Complete 15 extended arm crunches down the center, and then repeat the

movement for 15 reps to both the left and right sides. That’s 45 total reps. On reps

to your left/right, contract through your obliques and reach over your knees.

 3. Reverse Crunches

Protocol: 20 reps

Primary Muscles: Abs (All), Lower Abs

1. Lie flat on the floor with your knees bent and feet flat on the floor. Lace your

hands behind your head.

2. Tighten your core, contract your lower abs, and raise your hips off the floor —

your knees should pulse up and in towards your chest.

3. Squeeze the contraction for 1s, release down to the floor, and repeat for 20 reps.

 4. Side Planks

Protocol: 1 minute/side

Primary Muscles: Abs (All), Obliques

1. Turn onto your right side and prop yourself up with an extended arm and stacked

feet. Your body should form a straight line diagonally.

2. Raise your left arm straight into the air, tighten your core, and hold the position

for 1 minute (or failure).

3. Flip over and repeat a side plank on your right side.

 5. Flutter Kicks

Protocol: 30 seconds

Primary Muscles: Abs (All), Lower Abs

1. Lie on the floor with your hands under your butt.

2. Keeps your legs straight and raise them off the floor about 6 inches.

3. While maintaining a TIGHT core and strong lower abs, flutter your legs up and

down for 30 seconds (no more than a foot in either direction).

 6. Bicycle Crunches

Protocol: 30 reps

Primary Muscles: Abs (All), Lower Abs, Obliques

1. Lie flat on the floor with your legs extended and hands behind your head.

2. Pull your right knee into your chest and simultaneously crunch your left elbow

across your body — your knee and elbow should point at each other.

3. Immediately kick your right leg out, pull your left leg in, and crunch your right

elbow across your body. Repeat for 30 reps (each cross-crunch is 1 rep).

 7. Ab In & Outs

Protocol: 15 reps

Primary Muscles: Abs (All), Lower Abs

1. Lie flat on the floor with your arms by your sides.

2. Simultaneously contract your upper and lower abs, and form a V with your body —

bend your knees when you’re bringing in your legs and maintain a flat back.

3. Release down to the floor and repeat for 15 reps.

 8. Plank Knee Tucks

Protocol: 15 reps/side

Primary Muscles: Abs (All), Obliques, Lower Abs

1. Start in full push up position.

2. Tighten your core and bring your right knee into your chest — arch your back

upwards slightly to amplify the contraction.

3. Kick your right leg back out to start and repeat for your left leg. Continue to

alternate until you’ve done 15 reps/side.