19. Medicinal Ball Seated Knee Tuck
Sit on a bench and squeeze the medicine ball Opens a New Window. between your feet. Extend and elevate your legs out in front of you and extend your torso so that your body forms a straight line. Hold on to the bench Opens a New Window. for support. Crunch your torso forward and bring your knees to your chest.
20. Side Plank
Lie on your left side resting your left forearm on the floor for support. Raise your hips up so your body forms a straight line and brace your abs—your weight should be on your left forearm and the edge of your left foot. Hold the position with abs braced.