Step 1: Have a seat on the floor with your knees bent. Make sure your feet and knees are together and your heels are pressed to the floor. Remember to point your toes upward.

Step 2: Place your hands together and position them in front of your stomach.

Step 3: Lean back until your stomach muscles "activate". (You will feel that the muscles are almost shaking.)

Step 4: Start rotating your torso (chest and shoulders) to the left as far as you can. Focus on rotating your entire upper body. Pause at the farthest point of your rotation and then return to the starting position. Keep your abdominals "activated".

Step 5: Next rotate to the right. Repeat Steps 1 through 4. Return to the starting position. (That is 1 repetition.)

Step 1: Place your hands and knees on the floor.

Step 2: Make sure your hands are directly under your shoulders and your knees directly under your hips.

Step 3: Keep your back flat with your eyes focusing on the floor. Imagine that you are balancing a glass of water in the middle of your lower back. (Don't spill any!)

Step 4: Now, simultaneously extend your right arm and left leg to positions that are directly out in front and behind your core. (Remember to keep your back flat so you don't "spill any water".)

Step 5: Once both your arm and leg are extended, hold this position for 2 seconds and then return to your starting position.

Step 6: Now repeat Steps 1 through 5 with your opposite arm and leg. (That is 1 repetition.)

Step 1: Start in a standing position with your arms straight and hanging down in front of your body. Hold a medicine ball or a dumbbell between your hands.

Step 2: As you lunge forward with one leg, rotate your upper body to the side of the leg you are lunging with. Keep the medicine ball or dumbbell chest high the whole time.

Step 3: Return to the starting position and repeat on the opposite leg. (That is one repetition.)