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CRUNCH
WITH LEGS ON BENCH upper
Lie
on your back and place your heels on top
of a bench. Cross your arms over your chest
and lift your shoulders and upper back off
the floor. Lower, but not quite all the
way down to the start position.
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REVERSE
CRUNCH lower
Lie
faceup on a bench, firmly grasping the edge
of the bench above or alongside your head.
With knees bent (and locked in this position),
contract your abs to bring your knees in
toward your chest, lifting your hips off
the bench.
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CROSS-OVER
CRUNCH oblique (also upper)
Lie
on your back, knees bent, hands behind your
head. Curl up and, as you rise, angle your
left shoulder toward your right hip. Hold
at the top for a beat, then return slowly
to the start. You can complete all reps
for one side before going to the other or
alternate from side to side.
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SWISS
BALL CRUNCH upper
Lie
back on a Swiss ball, low and mid back supported,
knees bent and feet flat on the floor. With
your hands behind your head for support,
crunch up, raising your shoulder blades
as high as you can. Lower slowly as far
as you can, stretching back over the ball.
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SWISS
BALL PULL-IN lower
Get
into a push-up position with your shins
and ankles on top a Swiss ball. Keeping
your back straight, pull your knees in toward
your chest, allowing the ball to roll forward.
Hold for a moment and contract your abs,
then straighten your legs and roll the ball
back to the starting position.
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SIDE
BRIDGE obliques
Lie
on your side with your legs straight and
prop yourself up by placing your elbow on
the floor directly under your shoulder.
With your forearm and ankle in contact with
the floor, lift your hip as high as possible
without rolling forward or back. Hold for
five seconds, the slowly lower to the start
position. Complete all reps for one side,
then go to the other.
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