Abdominal Toning and Strengthening Exercises / Partial Sit-ups

Position Instructions:

• Lie on back with hips and knees slightly bent.
• Raise your arms, head and shoulders off the floor as shown.
• The position is held for 2 seconds with 5 -10 repetitions
• Raise to the point that your lower back is lifted from the floor.
• Your feet should not be stabilised, because this allows the leg muscles to do the work and lessens the effectiveness of the abdominal muscle strengthening.
• The partial sit-up should be done with a slight right and left twist to strengthen the oblique muscles of the abdomen.

Abdominal Toning and Strengthening Exercises / Rump Crunches

Position Instructions:

• Flatten your low back against the floor bringing your navel toward your spine.
• Lie on back with arms at sides
• Raise your thighs.
• Raise your seat slightly off ground by crunching lower abs, keeping thighs in air.
• Hold upper back firmly to the ground.
• Inhale through down motion,
  exhale through up motion.

Abdominal Toning and Strengthening / Cross Crawl Crunches

Position Instructions:

• Lie on your back with your knees bent.
• Clasp both hands behind your head
• Flex your trunk forward and touch your right elbow with your left knee.
• Alternate elbows and knees.
• Repeat as desired.

Areas Involved:

• Abdomen, shoulders, hips and buttocks.

Abdominal Toning and Strengthening Exercises / Horizontal Bicycle

Position Instructions:

• With your eyes looking forward at your feet, lie on back with your hands slightly under buttock.
• Keeping shoulders down, make a horizontal pedalling motion in the air with both legs.
• Continue for 20-40 seconds.