تمارين المنطقة السفلية
Lower Region

Mountain climbers




Grass hoppers




Hindu squat




Lunging plyo-drill



One-legged squat

تمارين منطقة الوسط
Mid Region

Crunch - standard



Oblique crunch



Straight legged sit-up


Legs out crunch



Fludder kicks




Elbow twist




V-up




تمارين لمناطق متنوعة
Miscellaneous Region

Bicycle



Bear walk




Crab walk



Horse pushup




Bridge



Pyramid




Bridge Pushup




X-Pushup




Stretch Pushup