*Abs*

Exercise	Instructions
	Ball Crunch Lie with the ball resting under the mid/lower back and place hands behind the head or across the chest.  Contract your abs to lift your the torso off the ball, pulling the bottom of your ribcage down toward your hips. As you curl up, keep the ball stable.
	Crunch & ReachBegin with body straight over the ball,  light weight extended behind you (not shown). Contract the abs to lift and bring the weight over the head, crunching up and twisting to the right, contracting the right side of waist. Repeat for all reps and then switch sides.
	Modified Plank Begin by placing elbows on the floor and resting body on the knees. Pull the abs tight to hold your body in a straight line from head to knees without sagging in the middle, eyes looking naturally forward. Hold this position for as long as you can, relax and repeat 3 or more times.
	Knee TucksStart in plank position on the ball, with the ball under the shins/ankles.  Roll the ball towards you with your feet, tightening the abs into a crunch.
	Woodchops Attach one end of a resistance band to something sturdy and wrap the band around your hand a few times for the right tension.  Grasp the band in both hands and begin in a lunge position, reaching down with the arms  Keeping the arms straight the entire time, rotate and lift the body towards the other side while sweeping the arms on a diagonal.  Return to start and repeat before moving onto the other side.
	Hip Extension on the BallLie on the floor with feet heels propped on ball.  Keeping abs tight, slowly lift your hips off the floor (squeezing the buttocks) until body is in a straight line.  Hold for a few seconds and lower
	Ball Taps Sit on the ball with strong abs and straight spine, hands behind the head.  Contract your abs and lift the right foot, tapping it on a medicine ball in front of you.  Lower and repeat with the other foot, alternating sides.  Use your abs to keep your balance. Bicycle Lie on the floor and lace your fingers behind your head, knees into the chest. Lift the shoulder blades off the floor and straighten the left leg out while simultaneously turning the upper body, taking the left elbow towards the right knee. Switch sides, bringing the right elbow towards the left knee. Continue alternating sides in a 'pedaling' motion for 16 reps (1 rep is to the right and left). Captain's Chair or Chair Lifts If you have access to a Captain's Chair (found at many gyms), stand on the chair and grip handholds to stabilize your upper body. Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest. Lower and repeat for 16 reps. Alternative: Chair Lift (Not Pictured): Sit in a chair and put all the weight in your hands as you lift your hips off the seat, feet on the floor. For a very advanced exercise, lift one or both feet off the ground, balancing on your hands. Lower and repeat for 16 reps. Ball Crunch Lie with the ball resting under the mid/lower back and place hands behind the head or across the chest.  Contract your abs to lift your the torso off the ball, pulling the bottom of your ribcage down toward your hips. Lower and repeat for 16 reps. Vertical Leg Crunch   Lie on the floor and extend the legs straight up with knees crossed. Place your hands behind the head for support and contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet. Lower and repeat for 16 reps.  Ab Roll   Kneel in front of the ball and place your hands on the ball parallel to one another. Roll the ball out keeping the hips straight and back straight.  Roll out until you feel the abs engage (don't arch or strain the back) and push into the ball to roll back in. Repeat for 16 reps.  Long Arm Crunch Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears. Contract the abs and lift the shoulder blades off the floor, keeping the arms straight. Lower and repeat for 16 reps. Reverse Crunch Lie on the floor and place hands on the floor or behind the head. Lift the knees, bending them to 90-degrees and contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling. Lower and repeat for 16 reps. Crunch With Heel Push Lie on your back with the knees bent and the hands gently cradling the head. Flex your feet and keep them flexed as your contract the abs, lifting the shoulder blades off the floor. At the top of the crunch, press your heels into the floor while pressing your back against the mat and slightly raising the glutes off the floor. Lower and repeat for 16 reps. Plank Place forearms on the floor and press up into a flat-back position on the toes, keeping the hips down so that the body is in a straight line from head to heels.  Hold for 30-60 seconds, lower and repeat for 3-5 reps.