• Sit Ups are the one of the best exercises for upper and middle abdominal muscles. Position your feet under a secure object with your knees bent and your back flat against the floor. Position your hands at the sides of your head. Do not put your hands behind you head or neck as this may lead to injury. Raise your body all the way up until your chest nearly touches your knees. At the uppermost position of the movement, you will want to contract your abdominal muscles and hold. Lower yourself back town to the starting position and repeat.
  
  
• Crunches work your upper and middle abs. Lay on your back with your legs elevated and supported on a flat bench with your knees at a 90 degree angle. Keep your back and hips in contact with the floor throughout the movement. Position your hands at the sides of your head or across your chest or outstretched over your head. Do not place them behind your neck. Raise just your shoulders up off the floor (about 4 inches) and contract your abs. Lower yourself back down to the starting position. Complete the movement in an Up 1,2 ... Hold & Contract 1,2 ... Down 1,2 motion.
  
  
• Leg Raises work the lower portion of your abdominals. Lie on your back with legs straight. Inhale and then press the small of your back to the floor. Exhale as you raise your legs until they point straight up and then lower them while still exhaling. In lying leg raises you must keep your lower back pressed to the floor throughout the movement. You can use ankle weights to increase the resistance as you get stronger.
  
  
• Side Crunches work the obliques. Lay on your back and bend your knees about 60 degrees and keep your feet flat on the floor. Position your hands at the sides of your head, raise yourself up, and bring your right elbow and shoulder across your body to your left knee. Try to get your shoulder as close as you can to your knee. Lower yourself back down to the starting position and repeat. Then after you have worked your right side, switch to the left. This time bring your left elbow and shoulder up and across your body to the right knee.
  
  
• Pull Overs strengthen your abs and obliques. Position your shoulders on the leading edge of a flat bench and your feet, at shoulder width, firmly on the floor. Keep your hips lower than your shoulders throughout the movement. Take a dumbbell and hold it up and over your head with your hands flat against the plate. Inhale deeply and lower the weight down and behind your head. Go as low as you can and feel the full stretch. Raise the weight back up to the starting position and repeat.
  
  
• Incline/Decline Sit Ups Use the technique as described above but perform it on an incline or decline bench.
  

Please consult with a health professional before undertaking
any program which involves strenuous activity.