- K10: The Shoulder Bridge, with or without an exercise
ball - K11: Crunches with Turns, with or without an exercise
ball, or K12: The Beetle - K16: The Superman, with or without an exercise ball
Cooling-down exercise and stretching
Beginners: 2 sets, 10–20 repetitions per set
K2: 10–15 repetitions per set
K16: 20–40 seconds per set
Advanced athletes: 3 sets, 10–20 repetitions per set
K16: 40–60 seconds per set
Workout C: K1, K2, K4, K7, K10, K11, K16