Day 6 is the first abs day, and in Foundation Light that means one standing exercise: 12 knee-to-elbow. That is the whole set. Rest 2 minutes, then repeat for 3, 4 or 5 sets by level. Nothing on the floor today or on any abs day in this program.
Knee-to-elbow is done with the hands behind the head and the elbows wide: lift one knee up and out to the side and bring the same-side elbow down to meet it, then stand tall and do the other side, alternating with each rep - 12 means six per side. The side of your trunk does the folding, the hip flexors do the lifting, and the standing leg does the balancing. It is a standing side crunch, and it works the core without asking your back or your knees to meet the floor.
Lift the knee out to the side rather than straight forward, and bend sideways from the waist so the elbow and knee meet in the middle - the shorter the distance they each travel, the more the trunk has to work. Stand fully upright between reps; the reset is part of the movement. Keep the pace steady rather than quick.
Twelve reps and the first abs day is done - short on paper, honest in the waist.
Make it Harder: Do 16 instead of 12.
Make it Easier: Touch the knee with the hand instead of the elbow, so you fold less far.
