Crunches

• Performing crunches are a great way to work out your abdominal muscles. Start this exercise by lying down with your back flat on the ground. Position your knees so they are facing upward toward the ceiling. Your hands should be located either behind your ears or on your chest. Avoid putting your hands behind your head as you don't want to ever pull yourself up with them. As you begin the movement, push your heels downward into the floor as you slowly crunch the body up. When lifting up, be careful to not lift up too far. Your shoulders and upper back are the only areas that should lift off of the floor. These areas should only lift up until you feel the tension in your abdominal area from the movement. Hold the position for a moment before relaxing.
  
  

Push-ups

• Push-ups are a great exercise that strengthens the muscles in your chest, triceps and deltoids. You will start with your body positioned face down on the ground. Your hands should be planted firmly on the ground with palms down at shoulder width distance. Your arms should start in the extended position. Slowly lower the body down by bending your elbows then explode back to the extended arm position. The key with performing a push-up is to always maintain the correct form. Your back should always form a straight line. There should be no arching or sagging. It may be necessary to tighten the abdominal muscles when performing the exercise to keep your back straight.
  
  

Lunges

• Lunges are good for increasing muscle strength and toning for your glutes as well as the entire lower body. This exercise will begin by standing up in a normal position. Start the movement by taking a large step forward with the right leg. Your back should remain in the vertical position throughout the entire step. Lower your body down so that the back leg is only slightly off of the ground. Your front leg should be positioned so your knee is directly over your ankle. Always take a step that is long enough to accomplish this position. You don't want your front leg too far forward or backward as it will put too much stress on the knee. After the step is complete, hold the position for a moment then return to the vertical starting location. The next step should be taken with the opposite leg.