[xfudge3]

hi i found this on a site and i thought these exercises are wonderful! so here it is:

Each exercise is to be done for 3 sets; you can do these all at once (ouch!) or spread them out over the course of the day. Just be sure you get them all done!

Crunches, three sets of 100: Lie on your back with your feet flat and your knees bent. Put your hands behind your head and bring your shoulders/upper torso up off the floor. Then lower back down. Tip: For more of a challenge and to work different sets of muscles, try doing these with your calves in the air parallel to the floor, or with your feet up above your head. (My PE teacher made us do the above-the-head ones...ouch, but it worked.)
Push-ups, three sets of 15: You can do these the "girly" way or the "manly" way. The girly way, you have you knees on the floor. The manly way, you have your feet on the floor. I recommend starting the girly way and then upgrading to the manly way when your arms are stronger. Lower your upper body as close to the floor as you can, and then push yourself back up. Tip: Bring in a Jedi mind trick if it gets tough: Bring the ground close to you, and then push it away.
Lunges, three sets of 25 for each leg: Stand with your feet together. Then step one foot out and bend both knees; the thigh of your front leg should be parallel to the floor, as should the calf of your back leg. Then stand and step back to your starting position. Switch legs and repeat. Tip: I usually do a set with one leg and then a set with the other. This keeps me from tiring out too quickly.
Candles, three sets of 20: Lie on your back with your legs straight up in the air (or as straight as you can get them) and your hands either flat on the floor or behind your head. Lower your legs to about a 45- or 60-degree angle, then bring them back up to vertical, and push your butt up in the air so that only your upper torso is still on the floor. Lower your butt back to the floor. Tip: The lower you lower your legs, the more it will work your abs. You can also bring crunches into this by keeping your upper torso off the floor while you bring your legs back up.
Bicycle, to 3 songs: This is done while playing music...hence the "3 songs" part. Lie on your back and move your legs as if you are riding a bicycle. The songs you choose should equal about 10 minutes total. So no 45-second punk rips or 20-minute techno mixes. An average of 3:20 is good. Tip: I like to listen to "ana" songs while I do these because it keeps me motivated. Here's a list.