Lay Down Bicycle
Lay the body on recumbent position, raise your knees above your hips, calves parallel to the floor, and the hands under the head. Tighten the stomach, lift head and shoulder off the floor, while straightening your right leg. Turn to the left, so that your right elbow and left knee meet. Avoid contractions in the neck area; make sure it happens in the stomach. Hold for one second, then changed sides and turned to the right.
Sit-Up the Entire Body
Lay the body on recumbent position on the floor, legs straight, hands on the head. Contract the muscles in the stomach, take a breath and raise both hands upward. Breathe out, stick your chin toward your chest, tighten your stomach, and lift the body toward the front and stick out the hands to the front. Take a breath, and bend your body all the way to the front. Slowly and under control, return to the previous position, one by one until the end of the initial position. Keep both feet on the floor.
Wind Mill
With the kneeling position, let your right leg stretched out straight at your body side, arms extended straight at your side, palms facing up. Then bend your upper body toward the left, and then make the left hand as a pedestal on the floor. Raise your right hand above the head and lift your right leg. Hold for one second, and then return to the starting position.
