Use a set of whichever weights you like best—I used weighted balls to demonstrate. Aim for 10 repetitions of each exercise, and make sure you're working from your abdominal muscles so you don't strain your back. If your neck feels strained when lifted, rest it on the mat or only lift for part of each exercise.
Tick Tock
Lie on your back and place one weight between your ankles and one between your knees. Make sure this feels comfortable—you may need to move the weights up or down so they're not right on your joints. (If any of these exercises feel painful, try this active plank series that will sculpt your core.) Bring your legs up toward the ceiling, straightening them as best as you can, and pull your core in. Inhale and drift your legs over to the right, then exhale and return to centre. Repeat over to the left. Make sure your backside doesn't lift off the mat. You can press your hands into the mat for extra support, or hover them above the mat and lift your head for an added challenge.
Lower & Lift
Keeping the weights where they are, lower your legs toward the floor on an inhale, and then resist them back up to start as you exhale. Try to use your muscles to control your movement rather than rely on momentum. For added core work, lift your head, neck, and shoulders, and hover your arms about 2 inches above the mat. Remember that larger range of motion is harder, so if you feel this in your back make the movement smaller.
MORE: 4 Resistance Band Moves For A Seriously Toned Butt
Teaser With Bicep Curl
Come to an upright-seated position with your legs bent and lifted, arms out long. If this is enough work, stay here and add your bicep curls. For a bigger challenge, straighten your legs out as you curl, then bend your legs back in as you uncurl. Sit up tall on your sit bones and engage your core so you don't sink backward or roll onto your lower back.
Here’s how to do the perfect bicep curl:
Reverse Jumping Jack
Begin on your back with legs glued and arms out to the sides in a "T" position. With control, resist your legs out into a jumping jack position and pull your arms in and down to your sides. Return to starting position. Try to keep your head up and abs in the whole time, and remember to breathe.
Photographs courtesy of Chelsea Streifeneder.
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