Crunches (Basic and Advanced)

The grand-daddy of all abdominal exercises, crunches work the “rectus abdominis” or belly muscles.

Basic technique: Lie on your back with your hands crossed on your chest. Bend your knees at a 90-degree angle with your feet flat on the floor.

Lift your shoulders and curl your body forward, as if you were trying to touch your ribs to your pelvis.

Pause for a second, then lower your shoulders — but don’t relax your abs. Do three sets of 15 to 20 repetitions.

Do keep your lower back on the floor.
Don’t clasp your hands behind your head.
Don’t move quickly. Slow and steady works your abs harder.

Advanced technique: Here are two ways to make crunches more challenging to your abs.
1. Hold your body in the top position for an extra 3 or 4 seconds.
2. Hold a weight plate in place across your chest.