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| Basic Crunch MUSCLES EXERCISED Oblique Abdominals Lie on your back with your knees bent. Fold your arms across your chest.You can do this with your fingers touching lightly behind your ears -- but don't pull on your neck.Slowly curl your torso toward your knees, bringing your shoulders 4-6 inches off the floor. Hold for a few seconds. Don't sit up fully. Your lower back stays pressed to the mat. Slowly lower yourself to the starting position. Use controlled motion, don't just drop to the floor. Knees up Crunch MUSCLES EXERCISED Abdominals Lie on the floor on your back, knees bent at a 90 degree angle. Raise your legs off the floor until your thighs are perpendicular to your body. Now lift your head and shoulder blades slightly off the floor.In a curling motion, slowly bring your torso toward your knees. Hold for two seconds and lower your torso back to the floor,knees at 90 degree angle. Your arms can be crossed in front of your chest or rest lightly behind your ears. Twist Crunch MUSCLES EXERCISED Oblique Abdominals Lie on your back with your knees bent and your feet flat on the floor.Touch your fingers to your head lightly behind your ears.Some guys prefer to do this vampire-style, with their arms across their chest -- that's okay too. Slowly curl your left shoulder toward your right knee until your left shoulder blade just comes off the floor.Hold for a few seconds and concentrate on squeezingyour abs tightly. Breathe out as you go up and in as you go down. Return slowly to starting position, then repeat by bringing right shoulder to left knee. Use slow, controlled movements. Don't bounce or jerk. Don't pull on your head or neck |