To do basic crunches the lady is lying on her back with her knees bent and feet on floor about a foot apart. Fingers are spread under her neck and head. She raises her chest and shoulders looking up and back down to the floor slowly, 14 times. Now, the left feet crosses over the right knee which is still down on the floor and shoulder to the opposite knee with a small range of motion 14 times. She reverses doing the same thing with opposite leg and opposite shoulder. Now, arms are extended under her back with hands flat on floor just under lower back. She raises her legs together, straight up into the air and lifts with her hips, abs and toes to the ceiling about 14 times. Now, the lady does the vertical scissor, while still keeping her arms under her back she moves each leg in opposite directions forward and backward, keeping them straight back and forth 14 times. Now still with her arms under her back, she does the horizontal scissor by crossing her legs under and over from side to side about a foot or a foot and a half off the floor. She not sits up, knees bent feet on floor against her chest. Straightens her legs and bents a bit back making the shape of a V. Arms are extended, hands relaxed and facing knees and then holds it there. Rolls back once holding her knees and then arms on floor still in V shape and both legs are held together raised and lowered a bit while rocking upper torso. Knees are brought in and roll up again once. The woman lowers down to lower lumbar and does bicycle strokes with legs while holding hands behind her head and moving shoulder to opposite knee and alternating shoulder, then speeds it up. Side crunch is done with head and shoulders up slightly from floor and arms extended looking up at the ceiling, moving head left and right with arms fingers reaching out to touch feet as if trying to touch toes with fingertips. Legs are raised and alternate hands to reach toward the toes, legs straight up and one more roll.