Captains Chair Straight Leg Raise
Assume your position in the captain's chair with your lower back in the back rest and your hands on the grips. Extend your legs toward the floor. Keep your legs together and bend at the hips to raise your legs parallel to the floor. Move slowly and deliberately — avoid swinging so that momentum
Cable Standing Crunch (with rope attachment) (female)
Attach a rope to a high pulley and select an appropriate weight. Stand with your back to the cable tower. Take the rope with both hands over your shoulders, holding it to your upper chest. This will be your starting position. Perform the movement by flexing the spine, crunching the weight down as far
3 4 Sit up (female)
Begin by lying on the floor. Place your hands behind you neck Keep feet closer to hips Without jerking the neck slowly raise your torso up from the floor Chin should not be locked in the chest and try reaching the ceiling with your head Raise yourself and try reaching our knees Slowly, lower
Frog Crunch
Start on your back with your hands behind your head and your elbows wide. Keeping your heels together and toes pointed out. Bring your knees to touch your elbows as you perform a crunch bringing your upper back and head off the floor. Keeping your abs engaged and heels together, lengthen your legs away
Cable Kneeling Crunch (female)
Kneel below a high pulley that contains a rope attachment. Grasp cable rope attachment and lower the rope until your hands are placed next to your face. Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position. With the hips stationary, flex the waist as
Lever Lying Crunch (VERSION 2) (female)
Lie on machine with legs over pads or feet on foot bar. Grasp bars near head at each side. With hips stationary, raise upper back pad by flexing waist. Return and repeat.
Stability Ball Crunch (Full range hands behind head)
Sit on exercise ball. Walk forward on ball and lie back on ball with shoulders and head hanging off and knees and hips bent. Gently hyperextend back on contour of ball. Place hands behind neck or beside head. Flex waist to raise upper torso. Return to original position. Repeat.
Lever Lying Crunch
Lie on machine with legs over pads or feet on foot bar. Grasp bars near head at each side. With hips stationary, raise upper back pad by flexing waist. Return and repeat.
Ab Roller Crunch
Lie down with your head on the headrest. Place the ab rocker on the floor with the headrest behind you. Lie down on your back inside the rocker so that your head is resting on the headrest and the upper roll bar is positioned above your chest. Make sure your head, neck, and back
Lever Seated Crunch (hands pad)
Position seat so shoulders are same height of padded lever. Sit on the machine and place arms over lever pad. Push the padded lever down slightly until shoulder is fixed at approximately 90º or slightly greater. With hips stationary, flex waist in "C" shape so elbows point downward. Return and repeat.
Weighted Decline Crunch
Begin by laying back on a decline bench with a weight plate crossed between your arms over your chest and placing your feet securely in the foot rests. Then slowly curl your body up, making sure to squeeze in through your abdominals and hold for a few seconds at the top. Return back to
Glute Ham Developer Crunch
Sit with your feet set in the foot holds and your butt slightly past/off the cushions (i.e. away from your feet). Keep your knees bent when sitting in this upright position (i.e. the start position). Lower yourself backwards, keeping your spine neutral and your knees bent – you will only move to parallel if
