Step 1: Preparing
It's also very important to do some stretches before you work out, stretching loosens your muscles so you don't pull anything while exercising.
Step 2: Crunches
For the entire workout you'll need to keep you legs at a 90 degree angle, parallel to the floor, and do not let drop. To preform a crunch place your hands on the back of your head pull your upper body up to your legs and back down. try to focus on squeezing your abs as you go up, and keeping your legs from moving.
Step 3: Rocking Chairs
To preform the rocking chair exercise start with your legs bent at a 90 degree angle with your feet on the floor, and place your hands under your butt. Then, keeping your legs at a 90 degree angle, pull them up to your chest and then back down to the floor. This is one repetition.