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