Heres a few tips:
Do 15 reps of the alternate knee-in, followed by 15 reps of the alternate twisting crunch. Without resting, perform 10 reps of the double-arm dumbbell row using 3-pound weights. Rest 15 seconds and repeat all three exercises again. Rest 15 seconds and repeat entire set a third and final time.
Lie on the floor with your legs extended straight out in front of you, but about three inches off the floor. Place the palms of your hands flat on the floor and under your back. Support yourself on your elbows.
Flexing your abdominal muscles as you go, bending at the knee, bring your left knee as close to your left shoulder as possible. At this point, begin to straighten your left leg, while at the same time beginning to bend your right knee, bringing it to your right shoulder. Continue this bicycle-like movement until you have completed your set. (You will do 15 reps for each side, for a total of 30 reps per set). Move on to the next exercise.
Alternate Twisting Crunch
Lie on your back on the floor or a bench, and place your hands behind your head. Raise your head a few inches, bend your knees, and place the soles of you feet flat on the floor. Raise your left knee off the floor and simultaneously twist and try to touch it with your right elbow, all the time flexing your abdominal muscles. Return to start and repeat the movement for the other side of your body. Continue this alternate movement for the other side of your body until you have completed your set (15 repetitions for each side, for a total of 30 reps per set).
Double-Arm Reverse Row
Stand with your feet shoulder-width apart, with a 3-pound dumbbell held in each hand, palms away from your body. Bend over until your torso is parallel to the floor. Extend your arms straight down and let them touch the upper-thigh-knee area.
Flexing your back muscles as you go, raise the dumbbells up and to the side of your body (about six inches out at the highest point -- waist height). Willfully flex your back muscles and return to start position. Feel the stretch in your back muscles and repeat the movement until you have completed your set. Do 10 reps. Rest 15 seconds and repeat entire set again.