You need to pick up some WEIGHTS for this one! If you don’t have access to weights, that’s no excuse! Find something heavy and use it. You have like a zillion options (I never exaggerate).
Here are some examples: bag of flour, bag of cat litter, fill an empty milk jug with water, a small child, a big jug of laundry detergent, and the list goes on. Did I mention no excuses? Choose something heavy enough that you can only just finish the 20 reps.
Notes on form:
Sit ups – Lie on your back, knees bent, holding the weight straight up in the air. Sit up in one smooth motion, pushing the weight up to the sky as you go so you end with your arms overhead. Roll back down in one smooth motion to return to the starting position. As you sit up and roll down, your spine should maintain contact with the floor until you are all the way up (don’t arch your back).
Crunches – Start in the same position and pule your head, neck, and shoulders up off the ground. Focus on lifting your chest to the sky, and keep your low back pressed into the ground.
Standing side bend – Hold the weight in one hand. Bend at the side to lower the weight down along your leg towards your knee. Contract your side to lift back up. Don’t twist your torso, imagine you are pressed between two walls.
Russian twists – Hold the weight in both hands, sitting back at a roughly 45 degree angle. Twist to one side until your elbow touches the floor (or as close as you can get), then twist to the other side. Keep repeating without sitting up. MAKE IT HARDER: Extend your arms out straight, and bring the weight to touch the floor on each side. The further the weight is from your body, the harder this will be.
Woodchops – Hold the weight in both hands. Squat down slightly, holding the weight off to the outside of one knee. Stand up, thrusting your hip forward slightly, raising the weight up and above the opposite shoulder. Focus on twisting at the waist. Pivot on your foot as needed so that you don’t hurt your knee. This one is tricky so if you are having trouble, check out this more detailed breakdown.
Disclaimer – Remember, I’m not a medical professional! These are just the workouts I do that I’m sharing with you. Talk to your doctor about what’s appropriate for your fitness level and goals.