Crunches and Leg Lifts train your abdominal muscles.
There are a wider variety of abdominal exercises to train your upper abs, lower abs, and obliques. When performing all of these exercises, focus on contracting your abdominal muscles to lift your upper body or leg, as opposed to using momentum from your arms, neck or back.
Variation 1 – Upper Abdominal crunch: Lay with your body flat on the floor, knees bent and feet securely on the floor. Lift your arms (palms together) and point them towards the ceiling. Exhale as you contract your upper body and lift your hands as if you are reaching directly upward to the ceiling. Inhale as your lower your body down to starting position. Repeat for a total of 10 repetitions.
Variation 2 – Leg Lifts: Lay with your back flat on the floor, legs straight pointing toward the ceiling and hands resting on your side to help with balance. Inhale as you lower your straight legs down until they are a few inches above the ground. Exhale as you lift them back up to starting position. If this exercises is too difficult, then just lower your legs down until you feel that your lower back begins to arch.
In the ABC 100 circuit, complete 20 repetitions of abdominal exercises. When this circuit becomes too easy, you can complete the ABC 200 circuit by doubling the number of repetitions to 20 repetitions of abdominal exercises.