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Crunches (Upper Abs)
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Lie on your back with your knees bent so that your feet are flat on the floor. Your hands should be positioned behind your head. Slowly use your upper abdominals to raise your shoulder blades a few inches off the floor in a forward curling motion. Then slowly lower your shoulders back to the starting position.
Repeat this movement 10 to 15 times (repetitions). Remember, as you're lifting your shoulder blades off the floor to concentrate on your abdominals and exhale during the contraction.
Elbows to Knees (works upper and lower abs)
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. 2.
Lie flat on your back, with your thighs perpendicular to your torso. Your head should be up with your hands placed gently behind it for support. Now simultaneously raise your torso and knees until your elbows and knees touch. Return to the starting position and repeat the movment. Make sure you exhale during the contraction of your abs. If your elbows cannot touch your knees during this exercise, try and come up as far as you can.
Crossovers (Oblique)
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2.
Lie on your back with your feet flat on the floor. Your head should be up with your hands behind it for support. Place your left leg over your right leg. Your ankle should rest just below the knee. Slowly lift your right shoulder blade off the floor and try and touch your left knee with your right elbow. Repeat this movement for 15 to 20 repetitions and then alternate by reversing positions (left elbow to right knee).
This movement must be performed slowly in order to be effective. Make sure you lift your shoulder blade off the floor and not just your elbow.