to do wall sit your feet should be shoulder width apart and about two feet away from the wall keeping your back flat against the wall slide down until you have a 90 degree

wall sit

bicycle crunch begin by performing 2 to 3 sets of 10 to 15 repetitions on each side choose your sets and repetitions based on your ability to maintain good technique

bicycle crunch

start in a standing position with your stomach nice and tight bend over at your waist trying to go down and touch the floor with your hands

inchworm waist

for reverse planks begin by performing two to three sets of 30 to 60 seconds choose your sets and duration of holds based on your ability to maintain good technique

reverse planks

start with your feet hip width apart holding one rope in each hand bend your knees slightly bring your shoulders back and engage your core swing one rope up with your right hand

battling ropes