Crunches

• 1). Lie on your back, flat on the floor. Plant your feet firmly on the floor and bend your legs at the knees.
  
  
• 2). Press the small of your back into the floor. Lace your fingers gently behind your neck.
  
  
• 3). Exhale and lift your torso up toward your knees. Do not curl your back or pull on your neck. Look up at the ceiling and keep your back straight as you lift as far toward your knees as possible.
  
  
• 4). Pause for a moment at your knees then inhale and gently lower yourself to the floor. Do up to 30 repetitions each day.
  
  

Reverse Crunches

• 1). Lie on the floor with your back flat and your arms extended from your body. Place your palms flat on the ground.
  
  
• 2). Lift your legs off the ground and keep your knees bent so that your legs are at 90 degrees to the floor.
  
  
• 3). Exhale and lift your pelvis off the ground by rolling back on your hips. Press into the floor with your palms to steady yourself as you roll back. You'll feel your lower abdominals contract during the rolling motion.
  
  
• 4). Inhale and roll your pelvis back to the ground. Repeat up to 30 times each day.
  
  

Plank

• 1). Lie flat on your stomach and raise up on your forearms. Point your fingers straight out from your body.
  
  
• 2). Exhale and raise your body up onto the balls of your feet.
  
  
• 3). Suck your belly button up into your spine to prevent your lower back from sagging.
  
  
• 4). Breathe gently and hold the position for up to 60 seconds. Perform up to 10 plank exercises each day.