Abdominal Exercises

Floor Crunches

Start: With legs bent at about 45 degrees, elbows wide and hands behind head,
holding chin up high

Finish: Raise shoulder blades and chin up of ground about 4-5 inches,
without pulling on head/neck

Reverse Crunch

Start: Feet bent at about 90 degrees, lying on back and arms out to side

Finish: Roll pelvis off floor and bring knees back towards shoulders

Decline sit-up

Start: Lying on back, hands clasped behind head and elbows wide

Finish: Raise torso up to about a 45 degree angle, while keeping elbows wide
and not pulling on neck with hands

Decline Reverse crunch

Start: Holding onto bench with hands, lying on back with feet bent at a right angle

Finish: Roll pelvis off bench bringing knees back to shoulders

Lying oblique twist

Start: Lying on back with one leg crossed at a right angle over knee, and
opposite arm behind head with elbow wide

Finish: Rotate elbow towards opposite knee just crossing midline of body
(Ex. Right elbow to left knee)

Bicycle Crunch

Start: Raise legs to a right angle, clasp hands behind head
and rotate right elbow to left knee

Finish: Rotate left elbow to right knee, this is performed continuously from left
to right until desired repetition range is achieved

Physio Ball Crunch

Start: Feet slightly wider than hip width apart, ball on lower part of back just touching top of butt and middle of back, hands clasped behind head and elbows wide

Finish: Raise head and shoulder about 5 inches off ball
keeping chin high and elbows wide

Crunches feet on ball

Start: Feet bent at right angle, elbows wide with hands behind head

Finish: Raise shoulder blades off floor, while keeping elbows wide and chin up

Reverse Crunch

Start: Feet bent at right angle, hands extended by side head rested on floor

Finish: Curl pelvis off ground raising butt off floor