Starting Position: Lie down with your back flat to the floor. Elevate your feet so your knees are at a 90-degree angle to your body. It may be easier to rest your feet on a chair, or keep them on the floor and just bend your knees.Cross your hands in front of your chest. For more advanced crunches, put your hands behind your head, but with the fingertips lightly touching the head, not clasping the head or neck.Make sure there is a fist’s worth of space between your chin and chest.
Movement: Draw your belly button in to the base of your spine. Sit up until your elbows or chest reach your knees. Be careful to use abdominal rather than back, leg or neck muscles. Exhale as you sit up. Inhale as you lie down. Do two or three sets of 10 to 15 repetitions each. Stretch between sets.
Alternative Movement: Lie down as if you were doing a regular crunch, elevating feet off the floor so your knees are at a 90-degree angle to your body. Cross your legs so that the ankle of your left leg is resting in front of the knee of your right leg and it looks like the number 4. Cross your arms in front of your chest. Lift and rotate the left shoulder toward the right knee, focusing on decreasing the distance between the left rib cage and the right hip. Repeat 10-15 times. Switch your legs around and repeat to tone the other side.