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Advanced Modifications: Abdominals
Although equipment is not necessary for these exercises, a good quality exercise mat makes a world of difference.
Oblique Side Crunch
Starting Position: Lie on your side with your hips and knees bent at about a 45-degree angle. Cough to tighten your abdominal muscles. Keep your neck aligned with your body, your lower arm across your waist and your upper arm along the upper side of your body. Slowly raise your top shoulder toward your hips, tightening the oblique abdominals. Repeat as many times as you can while keeping your abdominal muscles contracted. Rest, contract, and repeat some more.
Breathe evenly and deeply.
  
Reverse Abdominal Crunch
Starting Position: Lie on your back with knees bent and feet on the floor. Cough to tighten your abdominal muscles. Raise both of your legs until your hips are bent at a 90-degree angle. Raise your lower legs until the balls of your feet face the ceiling. With your hands resting on your belly button, and your neck relaxed, slowly lift your hips off the floor by contracting your abdominal muscles. Imagine that you are trying to press the balls of your feet against the ceiling. Repeat as many times as you can while keeping your abdominal muscles contracted. Do not allow your legs to swing your hips off the floor. This is a very isolated movement. Just raise your hips an inch or two off the floor. You should have very little movement in your legs. Remember to breathe evenly throughout the exercise.
 
Double Leg Abdominal Press
Starting Position: Lie on your back with knees bent and feet on the floor. Cough to tighten your abdominal muscles. Raise both knees and hips to a 90-degree angle. Place your hands against your knees. Press your hands into your knees, using your abdominal muscles to help your knees resist the pressure. Keep your arms straight. Hold the pressure for about 30 seconds. Keep abdominal muscles tightened throughout and breath evenly and deeply. Relax and repeat 5 times.
 
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