![Picture](/uploads/2/9/9/3/29932561/1402434516.png)
Reverse Crunches
- Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stay in the same place for the entire exercise.
- Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor.
- While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor.
- Hold the contraction for a second and move your legs back to the starting position while exhaling.
![Picture](/uploads/2/9/9/3/29932561/1402434782.png)
Bicycle Crunches
- Lie on the floor
- Place your hands behind your head
- Raise your legs so that your thighs are perpendicular to the ground, and your calves are parallel to the ground.
- Now lift your head up and touch your right elbow to the left knee while pulling your knee up towards your head. At the same time, straighten your right leg, keeping it several inches off of the floor - similar to the motion you'd make while pedaling a bicycle.
- As you lift your head, tense your abs. Use your abdominal muscles to crunch your body forward so that your elbow can reach your knee.
- Do step 4 again but with your left elbow and right knee
![Picture](/uploads/2/9/9/3/29932561/1402434926.png)
Windshield Wipers
- Lie down on an exercising mat.
- Make a “T” shape of your upper body by extending your arms sideways with your palms firmly fixed to the ground.
- Starting position: Raise your legs in a manner that your legs and knees form a 90 degree angle with the each other.
- Raise your legs in an inclined/tilted manner such that both of your thighs are either touching each other or the lower one of them is touching the ground. Remember to exhale while you do this.
- Pausing for a while, flip to the other side.
![Picture](/uploads/2/9/9/3/29932561/7208773.jpg)
Plank
- Get into pushup position on the floor.
- Bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet.
- Hold the position for as long as you can.
![Picture](/uploads/2/9/9/3/29932561/4006989.jpg)
Side Plank
- Lie on your left side with your knees straight.
- Prop your upper body up on your left elbow and forearm.
- Brace your core by contracting your abs forcefully as if you were about to be punched in the gut.
- Raise your hips until your body forms a straight line from your ankles to your shoulders. Your head should stay in line with your body.
- Hold this position for the prescribed amount of time while breathing deeply. That's one set.
- Turn around so that you're lying on your right side and repeat.
![Picture](/uploads/2/9/9/3/29932561/1402435121.png)
V-ups
- Lie down on a flat surface or mat.
- Start with your legs straight, then come up.
- Touch your toes, and then let your torso fall back down.
- Bring your legs up into the air, touching your toes again.
![Picture](/uploads/2/9/9/3/29932561/8860277.jpg)
3/4 Sit Ups
- Lie down on the floor and secure your feet. Your legs should be bent at the knees.
- Place your hands behind or to the side of your head. You will begin with your back on the ground. This will be your starting position.
- Flex your hips and spine to raise your torso toward your knees.
- At the top of the contraction your torso should be perpendicular to the ground. Reverse the motion, going only ¾ of the way down.
- Repeat for the recommended amount of repetitions.
![Picture](/uploads/2/9/9/3/29932561/1402435183.png)
Heel Touches
- Lie on the floor with the knees bent and the feet on the floor around 18-24 inches apart. Your arms should be extended by your side. This will be your starting position.
- Crunch over your torso forward and up about 3-4 inches to the right side and touch your right heel as you hold the contraction for a second. Exhale while performing this movement.
- Now go back slowly to the starting position as you inhale.
- Now crunch over your torso forward and up around 3-4 inches to the left side and touch your left heel as you hold the contraction for a second. Exhale while performing this movement and then go back to the starting position as you inhale. Now that both heels have been touched, that is considered 1 repetition.
- Continue alternating sides in this manner until all prescribed repetitions are done.
![Picture](/uploads/2/9/9/3/29932561/4861986.jpg)
Cocoons
- Begin by lying on your back on the ground. Your legs should be straight and your arms extended behind your head. This will be your starting position.
- To perform the movement, tuck the knees toward your chest, rotating your pelvis to lift your glutes from the floor. As you do so, flex the spine, bringing your arms back over your head to perform a simultaneous crunch motion.
- After a brief pause, return to the starting position.
![Picture](/uploads/2/9/9/3/29932561/7099621.jpg)
Decline Crunch
- Secure your legs at the end of the decline bench and lie down.
- Now place your hands lightly on either side of your head keeping your elbows in. Tip:Don't lock your fingers behind your head.
- While pushing the small of your back down in the bench to better isolate your abdominal muscles, begin to roll your shoulders off it.
- Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the bench only about four inches, and your lower back should remain on the bench. At the top of the movement, contract your abdominals hard and keep the contraction for a second. Tip:Focus on slow, controlled movement - don't cheat yourself by using momentum.
- After the one second contraction, begin to come down slowly again to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.