Ab Crunch: Starting Position: ♥ Lie on a mat on your back. ♥ Make sure that your lower back is relaxed against the mat during this exercise. ♥ Bend your knees until your legs are at a 45 degree angle. Movement: ♥ Contracting the upper abs, raise your head and upper torso off the floor until your shoulders are slightly lifted. ♥ Slowly return to the starting position stopping just short of your head touching the floor. Key Points : ♥ Exhale as you contract the abs, inhale while returning to the starting position. ♥ Keep your eyes focused on the ceiling to avoid pulling with your neck. ♥ Your hands should not be used to lift the head or assist in the movement.

Lying Bent Knee Leg Lift: Starting Position: ♥ Lie on your back with your feet on the floor and knees slightly bent. ♥ Place your hands under your head for comfort, not support. Movement: ♥ Contracting your lower abdominal muscles, draw your knees toward your chest until they form a 90-degree angle with the floor. ♥ Slowly return to the starting position stopping just short of the feet touching the floor. Key Points: ♥ Exhale while lifting your legs, inhale while returning to the starting position. ♥ Your back should remain comfortably against the floor during the entire motion. ♥ Eliminate this exercise if you experience any discomfort and perform standard crunches on a mat or carpet.

Side-Lying Hip Lift Lie on your side balanced on forearm, feet and hips stacked on top of one another, other hand behind head. Holding the torso steady, slowly contract your abs and lift the hips off the floor (don't sink into shoulder). Lower and repeat.

Obliques Sit with legs bent, back straight, arms extended straight out in front of you. Contract the abs and sweep right arm down and behind you in a half-circle motion, leaning the torso back a few inches. Sit back up and repeat on other side.

Bicycle Exercise

1. Lie face up on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
3. Straight the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a 'pedaling' motion for 12-16 reps.