1.

Ten basic crunches ( Breath out when you get your head and torso while crunch ing your ribs into your groin) 2. Ten right oblique crunches (your right hand at the back of head lift head and try to touch left knee with your right elbow) 3. Ten left oblique crunches (your left hand at the back of head, lift head a li ttle and try to touch your elbow to right knee) 4. Ten Toe Touches ( Lift your legs till u make 90 degree from knee try touching your toes while breathing out. ----------------- Give a 20 sec break while relaxing your breath-------------5.Ten Reverse Crunch ( Bend your legs and pull it inside as if you are trying to crunch your thighs up inside the ribs while you breath out) 6. Ten Leg pushes ( try pushing your legs up while breathing out) 7. Ten Alternating curls ( Try touching your left elbow to right knee while brea thing out and then right elbow to left knee(breathout) and when you breath in yo ur foot should touch the ground) 8. Ten Curls 9. twenty bycycles to complete. Lay down and do not get up for next 10-15 minutes after abs workout and do not d rink or eat anything up to next 30 minutes except a small sip of water if u r in dire need. . Traditional Crunch-Upper Abs: START POSITION Lie down with your back firmly on the floor and hands gently positioned behind y our head. Focus your mind entirely on contracting the abdominal muscles even bef ore beginning to lift your shoulders. MID/FINISH POSITION Curl the shoulders up and forward until the upper back lifts off the floor. Flex the ab muscles hard when you lift the shoulders (imagine you are trying to put a dent in the floor with your lower back). Hold the contracted position for a fu ll two seconds before slowly returning to the start position. 2. Airbike: START POSITION Lie down with your back firmly on the floor and hands behind the head, slightly bend one knee. MID/FINISH POSITION As you bend one knee your opposite shoulder should move towards it, crunching yo ur abdominals during the movement. You should alternate each side. This movement demands excellent strength and coordination. 3. Cross Crunch: START POSITION Lie down with your back firmly on the floor and hands behind the head with your right leg positioned across your left knee. MID/FINISH POSITION Flex your abs even before beginning the exercise and envision pushing your lower back into the floor. Aim your right elbow towards your left knee while you slow ly breath out and continue to flex your abdominals as hard as you can, be sure t o contract your abs for two seconds at the top of the movement before returning to the starting position. After a set, switch sides. 4.Seated Knee-Up START POSITION Hold your bench with both hands and back 45 degree to bench and keep the legs in

90 degree using a bench or sturdy chair. MID/FINISH POSITION Stabilize your body, lean back slightly and extend your legs down and out in fro nt of you, bringing your knees into your chest as far as possible. Raising your feet increases the level of difficulty. Two seconds positive and two seconds neg ative and then repeat the exercise.