10 x 10 exercise

The idea of this is to do 10 repetitions of each exercise, doing 10 per side on the exercises that work the obliques (such as the bicycles) This exercise works a combination of the upper abs, lower abs, and obliques.

1. Regular crunch. Hands behind head crunch straight up.
2. Side crunch. Lay on side with knees bent, laying on top of each other. Rotate upper torso so that back is flat on the ground while the legs are to the side. Crunch up straight.
3. Side crunch, on other side. Repeat with legs facing other direction. x10
4. Bicycle crunchs. Lying on back with legs extended, pull in one knee while crunching up and touching with opposite elbow, repeat on other side. This is a continous movement.

5. Leg lifts. While lying on back with hands under bottom and legs extended, lift legs until they are at a 90 degree angle with your body. Keep your legs straight while you lift.

6. Pendulum. This is similar to the leg lifts but you are lifting your legs from side to side instead.

7. Reverse Crunch. With legs straight up in 90 degree angle lift bottom off the floor using abdominals. The motion is like you are trying to touch the ceiling with your toes.
8. Toe touch. With your legs straight up as in the reverse crunch reach up and try to touch your toes.
9. Reachs: With your legs straight up still, reach your hands, alternating sides towards the wall. This is a horizontal reach, not vertical.
10. Twists. See demo, I don't use a medicine ball though.