The Dumbbell Crunch requires dumbbells. Lay flat with bowed knees. Extend both arms using dumbbells.
Start the first crunch by flexing your abs. Exhale at the peak of the rep, then descend to the start. 15 repetitions x 3–4 sets.
Place a dumbbell (or raised marker) in front of you. Straighten your feet and bring them over the dumbbell.
Bring your legs over, keeping core tension. 3-4 sets of 10 repetitions each side.
For the V-Twist, lie on your back with your legs bent. Curl up, reach to one side, and stretch your legs.
At the peak, crunch hard, then return to the starting position. 3-4 sets of 10 repetitions each side.
Final exercise: plank with feet on gliders. Sliding with your forearms, keep your core taut and glutes clenched.
Maintain a neutral spine and core tension when moving. If you don't have gliders, you can slide on socks. Three to four 10-rep sets.