AB OPTIONS

Basic Crunch – legs up at 90* angle and lift shoulders off the ground.

Basic Sit-up – Legs anchored on the ground and lift all the way up to your knees.

V – Sit-up – Lay with your legs in a V (as if you were stretching)  and sit-up all the way and reach to your right foot, then lay back down and reach all the way to your left foot. 25 each foot.

Row Boat – Balance on your tail bone, make a rowing motion with your arms while your legs extend out and come back in.

Reverse Crunch – Legs up in 90* angle like a basic crunch then while keeping legs bent lower your feet to the floor and back up.

To increase intensity add the upper body movement of a basic crunch.

Road Trip – Balance on your tail bone and make small circles with your arms for about thirty seconds slowly getting bigger.  Then for another 30 seconds work your way down.

One leg extension crunch – Lay on back with one leg bent and foot resting on floor, extend your other leg straight out 6 inches off the ground and crunch.  Do 25 with each leg extended.

Leg lifts – Lay back and put your hands under your butt pointing straight legs up to the sky.  Keep legs straight and lower to about six inches above the ground and back up.

Butt Lifts - Lay back and put your hands under your butt pointing straight legs up to the sky and lift your butt and tail bone to the sky.  Squeeze with your abs.

Ankles grabs - Lay back and put your hands under your butt pointing straight legs up to the sky and reach to touch your toes.

Butterfly – sit in the butterfly stretch and lay back, then with your arms extended over your stomach reach to touch your ankles.  Do 50.

Balance twist – Balance on your tail bone, clasp your hands together and by turning your torso touch your hands to the ground on each side.  Do 25 on each side.

Planks – Balance on forearms and toes keeping your body straight and your abs tight, hold for 1 minute.  For side planks balance on one hand and side of foot and stay straight with tight abs.

Reach for opposite ankles – Sit in basic sit-up position slightly lift shoulders off the ground and reach under your knees across to the opposite ankle and alternate sides.  Do 50.

V Lifts – Lay back and put your hands under your butt pointing straight legs up to the sky, open your legs in a V then bring back together and lower to 45* angle from ground and make an open V, then lower to right above the ground and make an open V, bring back together and come straight back up to starting position to count as one.  Do 15 (these hurt!! J)

Circle crunches – lay in a basic crunch, instead of coming straight up make circles to the right bringing both shoulders off the ground.   Then again making circles to the left.  25 each way.

Side crunches – lay in the basic crunch position but then let your legs fall to the right or left and lift your shoulders straight up.  Do 25 on both sides.

Variation of side crunches – Lay in basic sit-up position put your left ankle on your right knee and lift your right shoulder towards your left knee.  Do 25 both sides.

Superman – Lay on your stomach and lift your legs and your arms 6 inches off the ground, hold for 1 minute.

Banana – Lay on your back and lift your legs and your arms 6 inches off the ground, hold for 1 minute.