4 for the core

The Starting position for the Bent-Leg Raise is the Supine Position with the legs bent at 90 , feet flat on the ground, and the hands placed at the small of the back with the chin drawn in so that the head is 2-4 inches off the ground. (This exercise is performed for 60 secs.)

The Starting position for the Side Bridge is laying on your Left side, with your upper body supported by the elbow and forearm, cross the bottom leg in front of the top leg. Form a fist with the left hand and maintain the right hand across the belly button with the fingers and thumbs extended and joined. (This exercise is performed for 60 secs on each side.)

The Starting position for the Back Bridge is the Supine Position with the knees bent at 90 deg.angle, feet flat on the ground, arms extended to the sides at 45 deg. With the with the fingers and thumbs extended and joined, palms on the ground. The Head is resting on the ground. (This exercise is performed for 60 secs.)

The Starting position for the Quadraplex is the modified Front Leaning Rest on all fours. Maintain the back straight and head facing down, with the fingers spread open for stability. (This exercise is performed for 60 secs on each side.)