Abdominal Exercises

Three exercises work the abdominal muscles, each emphasizing different muscle groups. For the abdominal curl-up or crunch, lie on the ground with your knees bent and your feet flat on the ground. Slowly raise your upper trunk off the ground until your shoulder blades clear the floor, with your arms reaching toward your knees (see figure 4.9). Then return to the start position.

Figure 4.9 Abdominal Curl-Up

The pelvic tilt (reverse crunch) also requires you to start on the ground, with your hips and knees bent at a 90-degree angle. Tighten your lower abdominal muscles, attempting to raise your pelvis straight up a few inches (see figure 4.10). Lower your pelvis, then repeat; be sure to keep the hip angle constant.

The last abdominal exercise emphasizes the oblique muscles. Using the same position as for the abdominal crunch, raise your trunk, bringing your left shoulder toward the midline, enough to clear the left shoulder blade. Return to the starting position, and then repeat using your right shoulder. Beginners can put their hands at their sides and progress to crossing them over the chest; the most advanced position places the hands behind the neck (do not pull at your neck).

Figure 4.10 Pelvic tilt

Figure 4.11 Advanced curl-up