Machine Exercises

• The following exercises require "free-motion" machines, which are the ones with cords.
  
  Set the height of the cord at about side-level, and adjust the weight. Stand with the machine to your side, and your feet planted at about shoulder width. Pull the cord out and twist your body. Do 15 reps, then repeat for the other side. Your core should be tight.
  
  

Machine Exercises

• Now set the cord to a height of several inches above your head. Again, stand sideways to the machine with your feet planted shoulder-width apart. Adjust the weight. Reach up and grab the handle of the cord, and pull down, while twisting your body and bending your knees. Do 15 reps, then repeat for your other side.
  
  

With A Stability Ball

• Get a stability ball that is large enough to sit on. Put your feet on the ball, with your hands supporting you on the floor, then extend your legs backwards. Roll your knees into your chest while keeping your core and abs tight, then extend your legs back out again. Do two sets of 15.
  
  

Chin-Up Bar

• Raise yourself up onto a chin-up bar, and pull your knees up to your chest using your ab muscles. Make sure to keep your core tight. If you want a challenge, twist your core and raise your knees to your left and right sides. Do two sets of 15.