Basic Abdominal Crunch

Basic Abdominal Crunch

Lie on your back, bend your knees, placing your hands on the sides on your head.

Contract your abs and flatten your lower back against the floor.

Slowly lift your shoulder blades one or two inches off the floor.

Exhale as lift, keep your neck straight and chin up.

Hold for a few seconds (don't hold you breath).

Slowly lower while keeping you abs contracted.

Repeat up to 20 reps this perfect form for each rep.

To make it more difficult, use an exercise ball

 

Bicycle Crunch Exercise

Lie flat on the floor with your lower back pressed to the ground.

Put your hands beside your head.

Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion.

Touch your left elbow to your right knee, then your right elbow to your left knee.

Breath evenly throughout the exercise

 

Crunch on an Exercise Ball

Sit on the exercise ball with your feet flat on the floor.
Let the ball roll back slowly and lie back until your thighs and torso are parallel with the floor.
Contract your abdominals raising your torso to no more than 45 degrees.
To work the oblique muscles, make the exercise less stable by moving your feet closer together.

 

Vertical Leg Crunch

Lie on your back and extend the legs up with knees slightly bent.

Contract your abs so and raise up until your shoulder blades leave the floor.

Keep your chin up; don't pull on your neck.

Keep the legs in a fixed position.

Lift your torso toward your knees.

Lower and repeat for 12-16 reps

 

Long Arm Crunch

Lie on your back with your arms over your head with hands clasped and arms close to your ears.

Keep you knees bent with feet flat on the floor.

Contract your abs and lift your shoulder blades off the floor.

Lower and repeat for 12-16 reps.

 

How to Do the Reverse Crunch

Lie on your back with knees bend and feet on the floor

Place hands on the floor or behind the head.

Bring your knees up towards the chest so they bend about 90 degrees

Contract your abs and lift your hips off the floor in a very small movement.

Lower and repeat.

 

Plank Exercise

Start in the plank position (see photo 1) with your forearms and toes on the floor.

Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.

Your head is relaxed and you should be looking at the floor.

Hold this position for 10 seconds to start.

Over time work up to 30, 45 or 60 seconds.

Plank with Leg Lift
Start in the same plank position (photo 1) as above with your forearms and toes on the floor.

Keep your leg straight with your toe flexed.

Slowly raise one leg 5-8 inches off the floor (photo 2)

Hold 1-2 seconds and slowly to the floor.

Switch legs and repeat.

Do about 2-3 sets of 10 reps.

 

 

 

Plank with Arm Lift

Start in the same plank position (photo 1) as above.

Carefully shift your weight to your right forearm.

Extend your left arm straight out in front of you.

Hold 3 seconds while keeping your core tight.

Slowly bring your arm back to starting position.

Switch arms and repeat.

Do 2-3 sets of 10 reps.

 

 

Reverse curl

Lie on your back with your knees bent and feet flat on the floor.

Place your palms past your knees

Contract your abdominal muscles and curl back slowly until your fingertips reach your knees.

Breathe in as you curl back.

Slowly up to the start position.

Breathe out as you go up.

Tip: keep your head in line with your spine

 

Reverse curl twist

Lie on your back with your knees bent and feet flat on the floor.

Place your palms past your knees

Contract your abdominal muscles and curl back slowly until your fingertips reach your knees.

Breathe in as you curl back.

Breathe out as you go up.

While in position twist from left to right placing your finger out side your knee.

Slowly up to the start position.

Tip: keep your head in line with your spine

 

Crossover Crunch

Lie on your back with your knees bent and feet flat on the floor.

Cross your right leg over your left leg so your right ankle is resting on your left knee.

Place your fingertips to the side of your head just behind your ears.

Contract your abdominal muscles as though you are doing a crunch

Slowly twist your torso and touch your left elbow to your right knee.

Exhale as you lift up

Slowly lower to the starting position

Inhale as you lower

Repeat for the desired number of repetitions and switch legs and do the same number of reps on the other side.

 

Oblique Crunch

Lie on your back with your knees bent and feet flat on the floor.

Slowly drop your legs to the left and let your knees rest near the floor.

Place your fingertips to the side of your head just behind your ears.

Push your lower back into the floor flattening the arch and hold.

Curl up slowly so both your shoulders lift off the floor a few inches.

Hold for a count of 2 and return to the start position.

Repeat for the desired number of reps and switch to the other side.

Tip: Use a ball for more effect

 

Alternating Superman

Lie face down on a mat with your arms stretched above your head (like superman)

Raise your right arm and left leg about 5-6 inches off the ground (or as far as you comfortably can).

Hold for 3 seconds and relax.

Repeat with the opposite arm and leg.

 

 

V-Sit Abdominal 

Begin in a seated position, contract your abdominal muscles and core, and lift your legs up to a 45-degree angle.

Reach your arms straight forward or reach up toward your shins as you are able.

Maintain good core posture and a strong spine.

Hold this "V" position for several seconds to begin. As you get stronger, hold the position longer.

Return to your starting position slowly.

Just before you reach the floor, stop and hold the position for a few seconds.

Repeat this entire movement several times