The Bicycle

Lay flat on your back with both legs fully extended out over the floor. Place the hands behind the head with just the finger tips touching on the ball of your head. (DO NOT GRAB AT THE NECK) Bend the right knee and bring it into your chest as you lift the shoulders off the floor rotating the left shoulder over to the right knee. Keeping the shoulders off of the floor abs contracted, slowly extend the right leg pulling the left knee into the chest and rotate the right shoulder over. Repeat Alternating knee to alternating shoulder for 10-12 reps.

The Plank

Lie down with the stomach on the floor resting up on your elbows. Be sure the elbows are directly beneath the shoulders. Curl the toes under and 'dig' into the floor. Slowly draw the abs tight into the spine as you lift the hips and knees off of the floor. (Remember not to allow your hips to sag; lifting only the chest as well as no tailbones high in the sky.) Hold for 8 count and slowly lower. Repeat. Work up to a 25 count hold.

Amia Freeman has been taking the fitness world by storm for over 10 years. Amia is inspired to practice, promote and teach diverse health and fitness programs to keep clients motivated, minimize plateaus, and to increase spiritual, physical, and mental strength. She assists clients in accomplishing these goals through individualized client consultation, group exercise instruction, personal training, and nutrition counseling. A native of Ohio, this wife and mother of three believes in the importance of the body, mind, and spirit to be continually exercised and nourished. Outside of fitness, Amia reinforces habits of excellence. She's a freelance writer, instructor in the children's ministry, and concentrates on healthy Christian living. Amia resides in Atlanta, GA. For more info, contact Amia Freeman