• This exercise is a modified version of a Russian Twist.
• To make it more dynamic, use the dumbbell as a "paddle" to mimic a rowing motion.
• Sit on the back of your hips, holding one dumbbell in a position that's comfortable for you.
• Raise your feet off the ground.
• Squeeze your core muscles as you row on each side, bringing the dumbbell back to center after each rep.

• Lay on your side, coming down on your elbow.
• Your legs should be straight and your feet stacked.
• Put the dumbbell in a comfortable spot on your hip.
• You don't want to push off with your elbow; instead, focus on raising the hips and the legs with the weight.
• If you need more stability, do this exercise with your feet against a wall.
• Come up, pausing at the top, and slowly bring yourself back down.

• Lay on the mat with your feet flat on the floor and your knees bent.
• Hold one dumbbell firmly with both hands.
• Bring your arms up straight in front of you.
• You can do a full sit-up with the weight, keeping those straight arms, or you can just crunch up. Make sure to let your core muscles lift you.
• As you come back down, try not to bring your body into a full resting position. 
• As soon as you feel your shoulder blades hit the mat, crunch back up.

• This crunching motion is meant to mimic a closing suitcase.
• Lay on the mat with your back on the ground and one weight held with both hands behind your head.
• Raise your feet off the ground.
• Crunch your whole body up, bringing the weight in to your center and your knees up to meet your core.
• Try to stay elevated through the exercise, keeping your feet off the ground and not letting that weight fall behind your head.

• This exercise is a little more challenging, so grab a lighter dumbbell.
• The goal of a V-Up is to make a V shape with your body.
• Your arms will want to come down faster than your legs, so try to keep the same speed between both.
• Try the motion without a weight first, folding your body up into a V and squeezing your abs.
• When you're ready, add a weight and hold it firmly in two hands behind your head.
• Your lower back should come off the mat as you bend.

• You can use a barbell or dumbbell for this exercise—whichever is more comfortable.
• Grab a bench and position yourself so your shoulder blades are resting on the side of the bench.
• You don't want too much of your back on the bench; this exercise should be using your glutes to lift you up.
• Rest one or two dumbbells on your hips, distributing the weight to the center of your body.
• Your feet should be comfortably apart, with your knees at a 90-degree angle.
• Lift up, pausing at the top and squeezing your glutes.
• Bring your core slowly back down.
• If you're not comfortable doing the Hip Raises on a bench, you can also do this exercise lying flat on a mat.

Once you have the basic exercise ball squat down, we challenge you to add a few dumbbell jabs.

• This intermediate movement caters to isometric contractions in your legs—meaning that your muscles are not lengthening or shortening; they are staying at a consistent length.
• Come down into a squat, and hold your legs in that 90-degree angle as you alternate punching with the dumbbells.
• If you need a rest, come back up into your leaning/standing position, take a few breaths, and then go back down into your squat.