5,4,3,2,1. Ready? Go!

If you cannot do it, try resting your hands on the ground.

Do not bend or curve your back, keep your abs tight.

Stare at a fixed point in front of you to avoid swinging during the exercise.

5,4,3,2,1. Stop! Next Exercise: Roll Up.

Ready? Go!

If you cannot do it, try keeping your arms along the body and your hands on the ground.

Don't push yourself with your arms as you rise.

Don't curve your neck forward to help the push, try looking at a fixed point on the ceiling during the movement.

Don't lift your feet during exercise.

5,4,3,2,1. Stop! Next Exercise: Alternating leg raise.

Ready? Go!

If you cannot do it, try resting your heel on the floor before moving on the next contraction.

Be sure not to raise your lower back off the floor, keep your abs constantly tight.

Don't bring your legs down too fast, control the movement to maximize its effects.

5,4,3,2,1. Stop! Next Exercise: Alternated Power Crunch.

Ready? Go!

If you cannot do it, try keeping your feet flat on the floor.

Do not bend your head, stare at a fixed point in front of you.

Keep your abs tight to avoid moving the upper body and to avoid burdening your back.

5,4,3,2,1. Stop! Next Exercise: Controlled Leg Drop.

Ready? Go!

If you cannot do it, try the exercise using only one leg at a time.

Be sure not to lift your lower back off the floor, keep your abs constantly tight.

The descent of the legs should be slow and controlled.

5,4,3,2,1. Stop! Next Exercise: Full crunch.

Ready? Go!

If you can't, try keeping your legs bent with your feet on the ground.

Be sure to never lift the lower back off the floor to avoid back problems. To be able to correctly do this, constantly maintain the abdominal muscles tight.

To avoid straining the neck, keep your eyes on your belly button.

5,4,3,2,1. Stop! Next Exercise: Twist on the Ground.

Ready? Go!

If you cannot do it, try resting your lower back on the floor and keep only your shoulders raised.

Be sure to only rotate your torso, it may help to stare at a point in front of you.

Keep your abs constantly tight to avoid burdening the spine.

5,4,3,2,1. Stop! Next Exercise: Side Crunch with the Ankle Touch.

Ready? Go!

Never lift your lower back off the floor, keep your abs contracted to avoid mistakes.

Do not strain your neck, try staring at a fixed point on the ceiling.

5,4,3,2,1. Stop! Next Exercise: Bicycle.

5,4,3,2,1. Ready? Go!

If you cannot do it, try resting your hands on the ground.

Do not bend or curve your back, keep your abs tight.

Stare at a fixed point in front of you to avoid swinging during the exercise.

5,4,3,2,1. Stop! Next Exercise: Roll Up.

Ready? Go!

If you cannot do it, try keeping your arms along the body and your hands on the ground.

Don't push yourself with your arms as you rise.

Don't curve your neck forward to help the push, try looking at a fixed point on the ceiling during the movement.

Don't lift your feet during exercise.

5,4,3,2,1. Stop! Next Exercise: Alternating leg raise.

Ready? Go!

If you cannot do it, try resting your heel on the floor before moving on the next contraction.

Be sure not to raise your lower back off the floor, keep your abs constantly tight.

Don't bring your legs down too fast, control the movement to maximize its effects.

5,4,3,2,1. Stop! Next Exercise: Alternated Power Crunch.

Ready? Go!

If you cannot do it, try keeping your feet flat on the floor.

Do not bend your head, stare at a fixed point in front of you.

Keep your abs tight to avoid moving the upper body and to avoid burdening your back.

5,4,3,2,1. Stop! Next Exercise: Controlled Leg Drop.

Ready? Go!

If you cannot do it, try the exercise using only one leg at a time.

Be sure not to lift your lower back off the floor, keep your abs constantly tight.

The descent of the legs should be slow and controlled.

5,4,3,2,1. Stop! Next Exercise: Full crunch.

Ready? Go!

If you can't, try keeping your legs bent with your feet on the ground.

Be sure to never lift the lower back off the floor to avoid back problems. To be able to correctly do this, constantly maintain the abdominal muscles tight.

To avoid straining the neck, keep your eyes on your belly button.

5,4,3,2,1. Stop! Next Exercise: Twist on the Ground.

Ready? Go!

If you cannot do it, try resting your lower back on the floor and keep only your shoulders raised.

Be sure to only rotate your torso, it may help to stare at a point in front of you.

Keep your abs constantly tight to avoid burdening the spine.

5,4,3,2,1. Stop! Next Exercise: Side Crunch with the Ankle Touch.

Ready? Go!

Never lift your lower back off the floor, keep your abs contracted to avoid mistakes.

Do not strain your neck, try staring at a fixed point on the ceiling.

5,4,3,2,1. Stop!