Crunches

Free Weights: Yes Weight Machine: No

This is an isolation exercise for the abdominals.

The crunch is performed while lying face up on the floor with knees bent, by curling the shoulders up towards the pelvis.

Deadlift

Free Weights: Yes Weight Machine: No

The deadlift is one of the most effective exercises for strengthening the lower back. To perform a deadlift, grasp a dead weight on the floor and while keeping the back straight and looking up, extend the erector spinae (primary lower back muscle). This exercise is a compound exercise that involves the tensing of all muscles of the back including the lattisimus dorsi and the trapezius. When performed correctly the role of the arms in the deadlift is only that of cables attaching the weight to the body, the musculature of the arms should not be used to lift the weight.

Barbell Side Bends

Free Weights: Yes Weight Machine: No

This easy to do exercise targets the oblique muscles of the abdomen.

• Hold a light barbell in your hands and stand with your feet apart.

• Now hold the barbell at the back of your neck.

• Bend to your left side, Bend as far as you can. Bend using your waist only, and not your knees or your head.

• Return to the original position and repeat - nowing bending to the right side.

 This exercise should be performed slowly. Exhale while you bend to the sides and inhale as you come back to the original position.

Reverse Crunch

Free Weights: Yes Weight Machine: No

This exercise targets your lower abs.

• Lie on your back and place your hands by your side.

• Bend your knees to approximately 90 degrees. Your legs should be in the air with your shins parrallel to the ground.
  

• Keep your back straight and your head firmly on the floor.

• Lifting your hips off the floor slowly.

• Hold in this position, then lower down your hips.

Exhale when you are lifting your hips up and inhale when you bring them down.