ABDOMINAL CRUNCHES

Lie in standard bent–knee sit–up position (Fig. 10–a) and very slowly raise your shoulders and upper back about 30 degrees off the ground (Fig. 10-b). Hold for about one second. Return to starting position.

Note: Keep your arms in place (palms against back of your head, elbows out) but as relaxed as possible. Do not pull against the back of your head. Pulling won't make the movement any easier–it will simply put unnecessary stress on your neck.

One full rep should take at least 2 seconds.

Fig. 10

CROSS-KNEE ABDOMINAL CRUNCHES

Lie in bent–knee sit-up position (Fig. 11–a) and slowly raise your shoulders, upper back, and right hip. Your right shoulder should aim toward your left knee (Fig. 11–b). Feel for a contraction along the right side of the abdomen. Hold for at least a second; then slowly return to the starting position. Alternate sides

Fig.11

¼ Sit-Ups

Lie on your back with legs elevated so that your hips and your knees both form right angles (Fig. 12–a). Raise and lower your torso as quickly as you can. An important difference between these and Abdominal Crunches is that in this case you should think "up" with the torso, rather than "to the knees," as you do during Crunches. This "varies the stress on the abs and assures greater definition (Fig. 12–b).

Fig.12