Modified Crunches

Modified Crunches

Crunches work the entire rectus abdominus, but several other exercises also concentrate on the lower section of the abdominal area. The easiest of these is a crunch with a modification. Lie on your back as you would to start your crunches, but let your knees fall outward, keeping your feet together. When you do your crunches from this butterfly position, you will feel your lower abs handling more of the load. To tone the “love handle” area on the sides of your torso, you need to work your obliques. The easiest version is to place your hands behind your head for support and begin alternating your left shoulder toward your right knee and then your right shoulder toward your left knee
You also can increase the intensity of your abdominal exercises by doing a pulse set after your regular crunches. Pressing your lower back to the mat or floor, pulse for one set at the top of the exercise and then hold the very highest position for a count of 10.Remember to breathe. Other advanced abdominal exercises involve more challenging positions. For example, you can lift your legs off the floor and cross your ankles when you do your crunches to really work your waist. Reverse curls are the power exercise for the lower abs. Lie on your back, lift your legs straight up (or raise them and cross them at your ankles), and place your hands under your pelvis to support your back.Contract your abdominals to raise your hips off the floor. Be sure to suck in your gut with each lift, or else your back and hip flexors will do most of the work. Finally, when your abs are really strong, you can intensify your exercises further by combining crunches and reverse curls.
After you work your abs, remain on your back to stretch. First, raise your hands above your head and stretch your arms, legs, and torso, elongating your entire body. Next,bring your knees up to a bent position and let them fall to one side of your body.Stretch your arms to the other side. You also can roll over onto your abdomen with your legs stretched behind you. Place your hands, palms down, on either side of your body and raise your upper body. Stop at a comfortable point to protect your back. You do not have to straighten your arms fully for this to be an effective stretch.