- Lie on your back with your knees bent and feet flat on the floor.
- Place your fingertips to the side of your head just behind your ears. [il]Push your lower back into the floor flattening the arch and hold.
- Extend your legs straight up in the air, crossed at the ankles with a slight bend in the knee.
- Contract your abdominal muscles by lifting your torso toward your knees.
- Make sure to keep your chin off your chest with each contraction.
- Exhale as you contract upward; inhale as you return to the starting
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7. Reverse Crunch
- Lie on your back with your knees bent and feet flat on the floor.
- Place your fingertips to the side of your head just behind your ears.
- Crossing your feet at the ankles, lift your feet off the ground to the point where your knees create a 90-degree angle.
- Push your lower back into the floor flattening the arch and hold.
- Your hips will slightly rotate and your legs will reach towards the ceiling with each contraction.
- Exhale as you contract; inhale as you return to the starting position
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8. Alternating "Supermans"
- 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.
- Lie face down on a mat with your elbows right next to your chest, palms facing down.
- Push off the floor, raising up onto toes and elbows with palms flat, back flat angling up from toes to shoulders.
- Hold abdominals tight, and keep your spine neutral.
- Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
- Hold for 30 to 60 seconds, and then lower; repeat.
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10. Crossover Crunches
- 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.
- Begin a crunch, but twist your torso and touch your left elbow to your right knee.
- Return to the starting position and repeat for the desired number of repetitions before switching over to the other side.
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