ABDOMINAL CRUNCH

Primary Muscles: Abdominals
Best Rep Range: Between 15 & 25

Lay flat on a mat or the floor, anywhere actually providing it is a smooth surface and bend your knees up slightly. Plcae your hands either on your chest or forehead but not behind your head. Slowly start to crunch making sure you raise your head shoulders and upper back and that you are compressing your abs (crunching)

Another tip is not to have your feet locked in under any objects. By doing this you will be using more of your hip flexors than your abdominals.

MACHINE CRUNCH
Primary Muscles: Abdominals
Best Rep Range: Between 15 & 25

Position yourself in the crunch machine with your chest against the pad. Contract your abdominal muscles and use them to put your rib cage towards your pelvis. Hold there for a count of abs fully squeezed and then slowly move to the starting position again.

DUMBELL SIDE BEND
Primary Muscles:
Best Rep Range: Between 15 & 25

Stand up straight holding a light dumbell in your right hand with your arms fully extended. Bend as far as you can to the right without moving your torso forward and once done with the dumbell still in your right hand raise back up to the starting position and lower yourself to the left side. That equals one rep.

SEATED CABLE CRUNCH
Primary Muscles: Abdominals
Best Rep Range: Between 15 & 25

Sit at the end of a bench with a cable machine behind you. Have a rope handle attached to the high pulley. Select the desired weight that will allow you to perform no more than the amount required before muscle failure and grasp the rope behind your head. Slowly bend forward and crunch your upper body so you compress your abs.