1: Crunch

Primary Target: Upper Abs

  1. Lie flat on your back on the floor with your legs in front of you bent at the knees.
  2. Place your hands by your chest.
  3. At this time, raise your shoulders and torso as far as possible from the ground in a curling movement without raising your back from the floor.
  4. Retaining tension on the abs, bring your torso to the starting position. (Note: Maintain full control throughout the movement. Avoid the temptation to rock back and forth.)  

2: Leg Raise

Primary Target: Lower Abs

  1. Lie flat on your back on the floor with your legs straight in front of you.
  2. Place your hands at your sides by the floor for support.
  3. Flexing your lower abdominal, raise your legs until they are perpendicular to the floor.
  4. Retaining tension on the abs, lower your legs to the beginning position. (Note: Maintain full control throughout the movement. Avoid the temptation to let your legs drop on the negative portion of the movement.)

3: Toe-Toucher

Primary Target: Upper and Lower Abs

  1. Sit on the floor (or on the edge of a chair or exercise bench) with your legs extended in front of you and your hands holding on to the sides for support.
  2. Simultaneously bring your legs up as far as possible while at the same time bringing your torso towards them.
  3. Return to the start position and repeat the movement until you have completed your set. (Note: This is a modified version of a V-Up. In a true V-Up, your starting position is lying down on the floor and bringing yourself up with no arm support.

4: Sit-Up

Primary Target: Upper Abs

  1. Lie flat on your back on the floor with your knees bent and your legs secured under a piece of heavy furniture or bench.
  2. Place your hands by your chest.
  3. Flexing your abdominals, raise your torso until you are in nearly a sitting position.
  4. Retaining tension on the abs, lower your torso to the beginning position. (Note: Maintain full control throughout the movement. Avoid the temptation to rock back and forth.)

 5: Reverse Crunch

  1. Lie flat on your back on the floor with your legs straight in front of you.
  2. Place your hands at your sides by the floor for support.
  3. Slowly bend your legs at the knees bringing them towards your chest.
  4. Once the knees are by your chest, raise your shoulders and torso as far as possible from the ground in a curling movement without raising your back from the floor.
  5. Return your legs to the starting position and bring your torso back to the floor.

 6:Jackknife Sit-Up

Primary Target: Upper and Lower Abs

  1. Lie flat on your back on the floor with your legs straight in front of you.
  2. Place your hands at your sides by the floor for support.
  3. Flexing your lower abdominals, raise your legs until they are perpendicular to the floor.
  4. At this time, raise your shoulders and torso as far as possible from the ground in a curling movement without raising your back from the floor.
  5. Maintaining tension on the abs, lower your legs to the beginning position and then bring your torso to the starting position as well. (Note: Maintain full control throughout the movement. Avoid the temptation to rock back and forth.)