Starting Position: Kneel on the floor and grasp the ab roller with both hands. Place the ab roller on the floor, keeping a straight spinal position. You will be in a starting position similar to a push-up, keep your hands right under your shoulders creating a perpendicular line to the floor.

Movement: Roll the ab roller in a slow, controlled motion until your arms extend straight and cover your ears (inhale). Keep your abdomen tight, keep your back straight, and start slowly pulling yourself back to the start position (exhale), just before you feel like you might fall.

Alternate Movement: Just use your hands and walk yourself out as far as you can, and then walk your hands back in. You can also roll the ab roller out only half way, instead of all the way. A good way to judge half way is to roll it out just before you think you won’t see your hands anymore, and then roll back in.

Starting position:
• Lie flat on your back with your knees bent and your feet flat on the floor.
• Your knees and feet should be hips-width apart.
• Comfortably place your hands across your chest or behind your head.

Movement:
• Use your abdominal muscles to curl your shoulders off the floor, rising as high as possible (probably a few inches).
• Draw your belly button toward the floor, then lower down to the starting position, without fully resting your abs or allowing the tops of your shoulders to touch the floor.

Alternate movement:
• Make the movement smaller and take more rests.

Starting position:
• Lie on your back. Bend your legs and place your feet on the floor, knees parallel and shoulders-width apart.
• Contract your abs and raise your shoulders off the floor as in a crunch, but keep your arms extended by your sides.

Movement:
• Reach your right hand toward your right heel. Return to center. Reach your left hand to your left heel.
• Keep alternating from side to side while keeping your abs contracted and shoulders off the ground.

Alternate movement:
• Rest between repetitions.

Starting Position: Lie on your belly with arms and legs outstretched as if you were Superman (or Superwoman).

Movement: Pull in your belly and activate your glutes. Press into your hip bones to lift your arms and legs off the floor. Pause for a moment then slowly return to start position. This movement is small and very controlled. The back of your neck remains long and straight. Remember, your goal is to strengthen the lower back, abs and glute muscles (not to get a big neck!).

Alternate Movement: Keep your arms on the ground as you lift your legs or, keep your legs on the ground as you lift your arms.

Hit the barre for a ballet-based workout to tone arms, abdomen, gluteal muscles and thighs with highly targeted, small movements designed to tighten muscles without adding mass.

The basic technique was devised by the German dancer Lotte Berk. Current barre methods include Core Fusion, the Bar Method, Pure Barre and Balletone.

Before you play: grab a bat, mitt, and ball.

The Game: Baseball is a sport played between two teams of nine players each. Grab a ball, a bat, a few gloves, and head to your nearest field with some friends! Baseball requires players to run, providing you with the correlating physical benefits.
You can also practice drills on your own or with one other person, and simply just play catch. Have fun!

Before you play: grab a basketball and find a hoop

The Game: Played with two teams. Basketball requires players to run, jump, shoot, and pass to teammates. The main focus is to shoot the ball through the opponents hoop as many times as possible in a designated period of time. Combining running with constant ball handling makes the sport an extremely efficient way to exercise your upper and lower body. Practice basketball drills by dribbling, passing, and shooting.

Starting Position: Kneel down to your hands and knees (quadruped position) on the mat or ground. Your knees should be directly under your hips and your hands directly under your shoulders. Toes are pointing away from your body. Engage your core and abdominal muscles (“bracing”) to position your spine in a straight, neutral position and stabilize your pelvis. Maintain this abdominal bracing through the entire exercise. Do not allow the spine or ribcage to sag or arch.

Movement: Slowly reach forward with the right arm and right knee. Shifting your weight forward and allow the left shoulder and hip to begin to extend. Once the right hand and knee are planted on the floor, pull yourself forward to prepare to use the left arm and left knee. Continue the crawling sequence for a specific number of repetitions or distance.

Alternate Movement: Begin in a plank or push-up position so that your hands and feet are in contact with the ground (instead of hands and knees). As you crawl forward keep your hips and shoulders at the same height. Keep the chin tucked into your neck to stabilize and support the cervical spine (do not allow your head to hang down during the exercise; this could cause strain and soreness of the neck).

Starting position: Sit on the floor. Take the position of a normal sit-up, with legs bent at the knees and hands behind the head. Prepare for some serious burn.

Movement: Lift the legs off the ground, but keep them bent at the knees. Now slowly pull the left knee towards the head. Pull the head upward at the right shoulder, targeting the left knee, bringing the knee and elbow together. Then, return the leg to the starting point and switch legs.

Repeat this move with the opposite knee and shoulder. Rotate back and forth, starting slowly first. The motion will be similar to riding a bike, with left elbow going to the right knee and right elbow going to the left knee.

Alternate movement: Keep your right foot on the floor, bring your right elbow and shoulder off the floor at the same time that you are bringing your left leg off the floor to meet the right elbow, after they meet, put them back down to the starting position. Then switch sides.

Starting position: Sit on the floor. Take the position of a normal sit-up, with legs bent at the knees and hands behind the head. Prepare for some serious burn.

Movement: Lift the legs off the ground, but keep them bent at the knees. Now slowly pull the left knee towards the head. Pull the head upward at the right shoulder, targeting the left knee, bringing the knee and elbow together. Then, return the leg to the starting point and switch legs.

Repeat this move with the opposite knee and shoulder. Rotate back and forth, starting slowly first. The motion will be similar to riding a bike, with left elbow going to the right knee and right elbow going to the left knee.

Alternate movement: Keep your right foot on the floor, bring your right elbow and shoulder off the floor at the same time that you are bringing your left leg off the floor to meet the right elbow, after they meet, put them back down to the starting position. Then switch sides.

Using a BOSU Balance Trainer, perform a push-up. Each time you go down, lay chest on dome, and reach both hands over your head, then perform push up.