Supine: Pelvic Thrust w/ Overhead Pull - Lie down on the mat, facing up. Bend your knees about 90 degrees and have the bar on your chest. Breathe out and thrust your pelvic up as high as you can. Focus on squeezing your glutes to do so. At the same time, push the bar up and over your head. It is always best to contract your muscles at the same time when doing multiple movements.
'V' w/ Feet On Ground And Shoulder Press - Sit down on the mat, keep your posture neutral and lean back a little. This will engage your core and challenge your perfect posture, so keep your abs tight. Now, do a SHOULDER PRESS while in a ‘V’ formation. Breathe out as you press up, and press up as high as you can. Keep your pace steady and concentrate on keeping your core tough. Push through the struggle of keeping your posture in position and your shoulders screaming from fatigue. Try your best not to give in and round your back, or not press up above your head.
Reverse Crunch w/ Bar Behind Knees - Lie down on your mat and place the bar behind your knees. Place your hands by your sides but have the palms facing up to engage your postural correction muscles. Then, breathe out as you pull your knees up to your chest as high as you can. Focus on keeping your abs tight on the reverse crunch up and on the way back down to the ground. This exercise will give you beautiful abs and more importantly, it will tighten your abs from the bottom up. Do this right and you will get a washboard stomach in no time. But, do it incorrectly, like arching your back and not keeping a firm grip of the bar, then your progress will be a lot slower coming.