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Abdominals
Dreams of six-pack abs and a flat stomach may be the motivation behind most abdominal exercise; but the true worth of strong abdominal muscles is what they do for your posture and the health of your back. See OH MY ACHING BACK for more on back health (A good quality exercise mat will make abdominal exercise a much more pleasant experience.)
The crunch is the most common exercises for the abdominal muscles. Before you start, pay attention to these important Dos and Don’ts.
Dos:
Do keep your abdominals muscles tightened throughout this exercise. To experience the feeling of tightened abdominal muscles, cough. Feel it?
Do BREATHE. Exhale as you crunch. Practice breathing while your abdominals are tightened: cough . . . HOLD IT . . .BREATH. Still holding it? GOOOOD.
Don’ts:
Don’t clasp your hands behind your head. If you do, you will snap your head forward when you crunch. This is very risky for your neck; and doesn’t really work the abdominals.
Don’t hook your feet under a weight, or have someone hold your leg. This will not allow you to isolate your abdominals. You’re hip flexors are strong enough. Don’t let them steal your ab’s glory.
Abdominal Crunch
Starting Position: Lying on your back with your hips and knees bent at a 90-degree angle (Rest your lower legs on a chair, ottoman, or bench, or place your feet flat-footed against a wall). With your hands clasped and resting on your chest and your eyes on the ceiling, slowly curl your abdominal muscles, slightly lifting your shoulders off the floor; focus on using your abdominals to pull your rib cage toward your hips. Repeat as many times as you can while keeping your abdominal muscles contracted. Rest, contract, and repeat some more.
SEE beginner mods or advanced mods for variations to this exercise.
  
Oblique Abdominal Crunch
Starting Position: Lying on your back with your hips and knees bent at a 90-degree angle (Rest your lower legs on a chair, ottoman, or bench, or place your feet flat-footed against a wall). With your hands clasped and resting on your chest and your eyes on the ceiling, slowly curl your abdominal muscles, lifting your right shoulder toward your left knee; focus on using your abdominals to pull your shoulder toward your opposite hip. Repeat as many times as you can while keeping your abdominal muscles contracted. Rest, contract, and repeat on the other side.
 
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