1 Planks - 4 x 30 secs + 10 per week increment
2 Bicycle Crunches - 15 sets + 5 per week increment
3 Leg Raises (90degrees to 15degrees - hold 1 sec) - 10 sets + 2 per week increment
4 Bird Dogs (alternate leg and arm outreach - hold 2 sec) - 20 sets - increase pause by 2 secs per week.