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Bicycle Crunch
The BICYCLE CRUNCH is considered one of the best exercises for your abs and obliques. It tones your whole core!
Leg Raise
The LEG RAISE is another great exercise that involves thrusting your legs up vertically into the air.
Twist Crunch
The TWIST CRUNCH utilizes a twisting motion to isolate one side of the abdomen at a time.
Captain's Chair
The CAPTIAN'S CHAIR requires, what else, but a captain's chair to be done. Most gyms and health clubs have them and they make a great exercise for strengthening the abs.
Exercise Ball Crunch

Exercise Ball Crunch
Using an exercise ball can help help tone your core stabilizer muscles while giving your abs a great workout at the same time.
Vertical Crunch
Keeping your legs raised in the air while doing a VERTICAL CRUNCH is yet another variation on the standard crunch.
Straight Arm Crunch
The STRAIGHT ARM CRUNCH is a great exercise to target the upper part of the abdominals.
Elbow Plank
The ELBOW PLANK builds up endurance in your abs, back and stabilizer muscles. It involves holding your body up on your elbows and feet.

 

 

 

 

Vertical Crunch


The Vertical Crunch is another specialized exercise aimed at the "Six-Pack" Muscles.

Muscles Targeted (In order of impact)

  1. Rectus Abdominis (The "Six-Pack" Muscles)
  2. Obliques

How to do Them

  1. Lay on your back. Raise your legs into the air and cross them. They should be as vertical as your flexibility allows. Keep your legs as straight as possible throughout the exercise.

  2. Lift your arms up into the air so that all 4 limbs are pointed straight up in the air.

  3. Bring your fingers to your toes (past them if possible).

  4. At the top of your reach, pull your stomach in towards your back.

  5. Hold for one second and slowly bring your shoulder blades back to the ground.

  6. Repeat 14-16 times per set.

Variations

  1. You can keep your arms at your side and do the exercise by just lifting your chest towards your feet.