To day Exercises

Sets                                                                            Sets
                                                                                   4----12 Russian Twist
4 -  - -12 Hack Squats                                                4----12 Incline Reverse Crunch
4- ---- 12 Side lunges                                                 4----12 Side Bends

4------12 Squats
4------12 Leg Extensions
2------15 Leg Curls
                                             Have a good workout

Crunches

Lying on the floor with your legs draped over a bench ,curl your head toward your knees, so that your abs pull your trunk upward. Don't try to raise your lower back up off the floor. Instead, simply crunch your trunk by pulling your ribs toward your hips. Use a weight plate behind your head, or on your chest , if this movement is too easy for you .