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Step 1
Sit on the barrel pad facing the ladder rungs. Place your feet on the second rung and secure your toes under the first. Sit up straight and tighten your abdominal muscles. Slowly lean back and return to your starting position to stretch and strengthen the abs.
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Step 2
Lean over the barrel pad on your stomach and grab the top rung of the ladder with both hands. Keep your abdominals tight. Lift your right leg up toward the ceiling, keeping your knee slightly bent to work out the gluteus muscles and hips.
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Step 3
Place your right foot on the bottom rung of the ladder and lean over the barrel sideways with the right side of your lower torso resting on the barrel pad. Place your left foot on the top rung of the ladder. With arms above your head, slowly bend sideways over the barrel until the side of your arms touch the pad. Return back up to your starting position. Repeat the exercise on the other side to work your oblique muscles.
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Step 4
Lie on the barrel pad, face down and grasp the top rung of the ladder with both hands. Lift your feet up and extend your legs straight out. Move your feet slightly out and back in again with quick, short motions to do prone beats and work your leg muscles.
