The No-frills workout

Basic crunch (abs)

1. Lie on the floor with your feet hip-width apart. Cradle your head in your hands without lacing your fingers together and round your elbows slightly inward. Tilt your chin a small way towards your chest and pull your abdominal muscles in.
2. Exhale through your mouth as you curl your head, neck and shoulders up off the floor. Hold at the top of the movement for a moment, then inhale as you slowly lower back down.

Back extension (lower back)

1. Lie on your stomach with your forehead on the floor, arms straight out in front of you, palms down and legs straight out behind you. Pull your abs in, as if you're trying to create a small space between your stomach and the floor.
2. Lift your right arm and left leg about one inch off the floor and stretch out as much as you can. Hold this position for five slow counts, lower back down, and repeat the same move with your left arm and right leg. Continue alternating sides until you've completed the set.

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