Exercise 1: Straight Crunches

• 1. Lie on your back. Interlink the hands behind your head, elbows out to the sides, legs bent, feet in the air or on the ground. Keep the eyes on one spot at the ceiling above you. Rest the head on your hands.
• 2. Pulling your belly button in towards your spine, contract the abdominals to bring the shoulder blades 1 – 3 inches off the floor. Exhale through the nose when you come up. Do not pull the head up with your hands. Hands act only as a pillow for the head to rest on. Keep your neck in neutral position, eyes looking up at the ceiling as you crunch.
• 3. Inhale as you lower your shoulders but do not go all the way down. Repeat the crunch as in # 2 above.

Beginners – Build up to 10 – 15 reps x 2 sets Intermediate – 25 reps x 2 sets