Stomach(abs):
Rowboat
- Sit on floor with knees slightly bent, feet hip-width apart, and heels planted.
- Loop center of tube around arches of feet, cross it once or twice in front of you, then grasp a handle in each hand, elbows bent 90 degrees and tucked by sides, palms facing up.
- Keeping abs tight throughout, lean torso back about 45 degrees and slowly curl handles to shoulders. Make it harder: Hold for 3 seconds.
- Hinge forward at hips slightly as you extend both arms behind you, keeping elbows close to body, to complete one rep. (if you are more advance can hold here for another 5 seconds.)
- Do 16 reps.
Tubing Half-Teaser
- Lie face up on floor with right knee bent, foot flat, and left leg extended toward ceiling. Fold tube in half, then loop it around left arch and grasp ends together with both hands.
- Roll torso off floor slowly to sit up; try to use abs, rather than pulling with arms, by drawing navel into spine.
- Hold for 1 to 3 counts, then engage abs to roll slowly back down to start.
- Do 8 reps. Switch legs; repeat.
Resistance Side Plank
- — Stand with feet hip-width apart on center of tube, cross it once or twice in front of you, then grasp a handle in each hand, arms by sides.
- — Crouch down and walk hands forward to get in full push-up position.
- — Shift body weight into left hand and rotate extended right arm to reach for ceiling while keeping shoulders down.
- — Hold for 1 to 3 counts, then return to full push-up.
- — Do 16 reps, alternating arms.
