HANDS-OVERHEAD CRUNCH upper

Lie on your back with knees bent and feet flat on the floor. Raise your hands up over your head and lay one hand on top of the other. With arms extended, crunch up, lifting your shoulders off the floor. Squeeze your abs at the top, then lower slowly, but not quite all the way down.

 

REVERSE CRUNCH ON INCLINE lower

Lie back on an incline board, knees bent and feet up, and grasp the handle or edge of the bench above you. Lift your glutes and low back by contracting your abs, bringing your knees up over your chest.

CABLE CROSSOVER CRUNCH oblique (also upper)

Kneel facing a cable stack with a rope handle attached. Hold the ends near your collarbones and curl down, bringing your left shoulder toward your right hip while keeping your lower body stationary. Alternate from side to side.

 

DECLINE CRUNCH upper

Set a decline bench to 35-40 degrees and secure your feet under the rollers. Lie back slowly and, without letting your shoulder blades touch down, curl back up as high as you can. Lower back down under control.

HANGING LEG RAISE lower

Hanging from a pull-up bar with your knees slightly bent, contract your abs and raise your legs up and out in front of you as high as you can. Hold for a beat, then lower slowly back to the start. Keep your legs as straight as possible.

HANGING KNEE RAISE TO SIDE obliques (also lower)

Hanging from a pull-up bar. contract your abs and obliques and raise your knees to your right side as high as you can. Alternate from side to side.