Knee-Ups

1. Sit on the edge of a bench, grasping the sides of the bench with your hands, to maintain steady balance.

2. With your legs extended outward, slowly pull your knees into your chest, squeezing the abdominal muscles during the contraction.

3. Hold this position for two seconds and then slowly extend your legs before repeating the motion.

The Work-Out: Do 2-3 sets of 15-25 repetitions.

Make sure to: Try to keep the rocking and bouncing at a minimum.

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Leg Raises

1. Lie flat on your back on the floor, with your lower back firmly against the floor.

2. Stabilizing your body and keeping your lower back flat on the floor, lift your legs straight up until they are perpendicular to your torso, then lower back until close to the floor, but not touching. Repeat.

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The Work-Out: Do 1-2 sets of 10-20 repetitions.

Make sure to: Make sure your lower back is always flat on the floor - if it risews up, this puts stress on your lower back and could cause soreness or injury.

Take it Up a Notch: To advance this exercise, use an inclined bench.

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Swiss Ball Oblique Crunches

1. Lie on the Swiss ball on your back, with your hands behind your head, elbows out to the side. Your feet should be flat on the floor.

2. Slowly raise your upper torso, using your abdominal muscles. As you lift up, rotate your torso to the right side, return to the center and then lower back to the starting position. Repeat, alternating sides .

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The Work-Out: Do 2 sets of 10-15 repetitions.

Make sure to: Always keep your elbows directed outward.

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