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Bicycle 
(Step 1)
 Lie flat on the floor. Place your hands behind your head and bring your knees up to your chest in a 90-degree position.
(Step 2)
 Bring your left elbow up towards your right knee  while straightening your left leg. Then do the same with the other  leg and keep alternating in a pedalling motion. Take care not to strain your neck.
Plank
Lie face down on the floor.  Raise yourself off the floor.  Keep your body and legs straight, supported by your forearms, elbows and toes.  Tuck in your stomach and keep your elbows in line with your shoulders. Hold for a minute then relax back down into the starting position and then repeat.
Workout instructions by JAB Limited



Two ways to help you shape up