CABLE CRUNCH upper

Kneel facing a cable stack with a rope handle attached. Hold the ends near your collarbones and curl down. bringing your forehead toward the floor while keeping your lower body stationary.

 

SWISS BALL REVERSE CRUNCH lower

Place a Swiss ball in front of a power rack or Smith machine bar. Lie on top of the ball with your feet on the floor. Reach up and grasp the bar and when you're stable, bend your knees and lift your feet off the floor. Contract your abs to slowly raise your knees toward your chest.

DECLINE TWIST CRUNCH oblique (also upper)

Set a decline bench to 30-45 degrees and secure your feet under the rollers. Lie back slowly and without letting your shoulder blades touch the bench, come back up aiming your right shoulder toward your left hip. Complete all reps for one side, then go to the other.

 

STRAIGHT LEG CRUNCH upper

Lie on your back with your legs straight up in the air, perpendicular to your torso. With arms extended toward your feet, raise your shoulders off the floor and reach for your feet. Contract your abs tighter at the top, then reverse the motion, but don't go all the way back down.

HANGING HIP THRUST lower

Hang from a pull-up bar and raise your bent knees so that your thighs are parallel to the floor. Slowly lift your knees toward your chest while keeping your arms locked; contract your abs at the top, then slowly lower your legs back down to 90 degrees.

BICYCLE obliques

Lie on your back with knees bent, feet off the floor and hands behind your head. Crunch up and cross your right shoulder toward your left knee while simultaneously pulling that knee inward. Alternate from side to side.