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Exercise #1: Partial Sit-Ups

Primary Target: Upper Abs

Secondary Target: Lower Abs and Obliques

1. Lie flat with your back on the floor and your knees bent. Your legs should be secured under a piece of heavy furniture. (Note: I am assuming that you are doing this routine at home).

2. Place your hands crossed in front of your chest.

3. Flexing your abdominals, raise your torso until your torso is lifted about 30 degrees off the floor. Exhale as you perform this step.

4. Retaining tension on the abs, lower your torso to the beginning position as you inhale.

Safety Note: Maintain full control throughout the movement and avoid the temptation to rock back and forth.

Exercise #2: Lying Leg Raises

Primary Target: Lower Abs

Secondary Target: Upper Abs and Obliques

1. Lie flat with your back on the floor and your legs extended straight in front of you.

2. Place your hands at your sides by the floor for support.

3. Flexing your lower abdominals, raise your legs and exhale until they are perpendicular to the floor.

4. Retaining tension on the abs, lower your legs to the beginning position stopping just an inch off the floor as you inhale.

Safety Note: Maintain full control throughout the movement. Avoid the temptation to let your legs drop on the negative portion of the movement.

Exercise #3: Lying Leg Raise & Crunch Combo

Primary Target: Upper and Lower Abs

Secondary Target: Obliques

1. Lie flat with your back on the floor and your legs extended straight in front of you.

2. Place your hands at your sides by the floor for support.

3. Flexing your lower abdominals, raise your legs until they are perpendicular to the floor.

4. At this time, raise your shoulders and torso as far as possible from the ground in a curling movement without raising your back from the floor as you exhale.

5. Retaining tension on the abs, lower your legs to the beginning position and then bring your torso to the starting position as well while breathing in.

Safety Note: Maintain full control throughout the movement. Avoid the temptation to rock back and forth.

Exercise #4: Knee-Ins

Primary Target: Lower Abs

Secondary Target: Upper Abs and Obliques

1. Sit on the floor (or on the edge of a chair or exercise bench) with your legs extended in front of you and your hands holding on to the sides for support.

2. Keeping your knees together, pull your knees in towards your chest as you exhale until you can go no further.

3. Keeping the tension on your lower ab muscles, return to the start position as you inhale and repeat the movement until you have completed your set.

Exercise #5: Modified V-Ups

Primary Target: Upper and Lower Abs

Secondary Target: Obliques

1. Sit on the floor (or on the edge of a chair or exercise bench) with your legs extended in front of you and your hands holding on to the sides for support.

2. Simultaneously bring your legs up as far as possible while at the same time bringing your torso towards them as you inhale.

3. Exhale as you return to the start position and repeat the movement until you have completed your set.

Note: This is a modified version of the V-Up. In a true V-Up your starting position is lying down on the floor and bringing yourself up with no arm support.

Exercise #6: Crunches

Primary Target: Upper Abs

Secondary Target: Lower Abs and Obliques

1. Lie flat with your back on the floor and your legs in front of you bent at the knees.

2. Place your hands crossed in front of your chest.

3. At this time, raise your shoulders and torso as far as possible from the ground in a curling movement without raising your back from the floor as you exhale.

4. Retaining tension on the abs, bring your torso to the starting position as you inhale.

Safety Note: Maintain full control throughout the movement and avoid the temptation to rock back and forth).

Exercise Variation: I like to perform this movement on top of an exercise ball in order to achieve full stretch of the abdominal wall and thus get full range of motion.

Exercise #7: Knee-In & Crunch Combination

Primary Target: Upper and Lower Abs

Secondary Target: Obliques

1. Lie flat with your back on the floor and your legs straight in front of you.

2. Place your hands at your sides by the floor for support.

3. Slowly bend your legs at the knees bringing them towards your chest.

4. Once the knees are by your chest, raise your shoulders and torso as far as possible from the ground in a curling movement without raising your back from the floor as you exhale.

5. Return your legs to the starting position and bring your torso back to the floor as you inhale.

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