Sit Ups on Floor (Upper Abdominals)
- Lie on your back, knees bent and feet flat on the floor.
- Sit up and bring your head as close to your knees as possible.
- Lower yourself to the floor, but do not rest at the bottom of the exercise.
Incline Sit Ups (Upper Abdominals)
- Place the board at 30 degrees incline.
- Bend your knees at a 45 degree angle.
- Hold a weight behind your head and sit up.
- Lower yourself slowly back down, but don't let your back touch the board.
- Raise yourself from this lower position, breathing out as you move upward.
Twisting Sit Ups (Upper Abs and Intercostals)
- On an incline bench clasp your hands behind your head.
- As you rise up twist your torso to bring your right elbow to your left knee.
- On the next repition bring your left elbow to your right knee.
- You should bfeel a contraction of the intercostals.
Twisting Knees-in-air Situps (Uppers Abs, Lower Abs, and Intercostals)
- Lie on your back, hands clasped behind your head.
- Cross your ankles with your feet in the air and knees bent.
- As you rise twist your torso to touch your left knee with your right elbow.
- On the next movement, rise and twist your torso to touch your left elbow to right knee.
Bicycle Crunches/ Alternate Twisting Knee Raises (Lower Abdominals, Intercoastals, and Obliques)
- Lie on your back with legs extended off the floor about 2 inches, and clasp your hands behind your head.
- Pull your right leg in toward your chest while twisting the left elbow towards your right knee.
- Go back to the starting position.
- Repeat with the other knee and elbow.
Knees-in-air Sit Ups (Upper Abs and Lower Abs)
- Lie on your back on the floor, hands clasped behind the neck.
- Keep your knees bent, raise your feet in the air with your ankles crossed.
- Bring your head as close to your knees as possible keeping your kness steady.
- Try to really feel yours abs crunch as they contract.
Note: When fatigued you can perform the execrcise with your arms out in front of your to make the movement easier.
Hanging Leg Raises (Lower Abdominals)
- Hang from a chinning bar with an overhand grip, thumbs approximation 18 inches apart.
- Bend your knees and lift legs to your chest or as high as possible.
- Be sure not to swing.
Incline Board Leg Raises (Lower Abdominals)
- Lie on your back on a board (45 degree angle or whatever is comfortable). with your head higher than your feet.
- Keep your legs straight, and raise them as high as you can.
- Lower them slowly until your heels just touch the edge of the board (do not bounce your heels at the bottom of the exercise).
- Keep the small of your back against the bench so abdominals are in constant contraction.
- As you raise your legs, breath out; as you lower your legs inhale deeply.