Abdominal Workout

Supine Leg Lifts

• Lie flat on a bench with legs extended and grasp the edge (over your head) for support (Figure 01).
• Raise the legs up at the waist/hips off the floor (don't swing the legs) (Figure 02).
• Feel the crunch in your abdominals (Figure 03).
• Lower the legs back down and repeat (Figure 01).

Variations of this exercise: lying floor leg raise, incline bench leg raise, hanging leg lifts.

Ab Crunch

• Lie flat on a mat (Figure 04).
• Bend legs at the hips and knees (Figure 05).
• Cross the arms over the chest (Figure 05).
• Bend at the waist, raising your shoulders and upper body until you feel the crunch in your abs
  (Figure 06).
• Lower the upper body down (Figure 05).
• Repeat.

Variations of this exercise: lying floor leg raise, incline bench leg raise, hanging leg lifts.

Twisting Crunches

• Lie flat on a floor mat with knees and hips bent.
• Place both hands behind the head (Figure 07).
• Twist the waist up towards the right knee so your left elbow almost touches it (Figure 08).
• Lower the upper body down, untwisting the body (Figure 07).
• Repeat in alternating twists.

Variations of this exercise: abdominal twist machine, weighted twist-ups, side crunches.