Crunch Variations Traditional Crunch 1. Lie on your back with your feet in the air and your knees bent at 90 degrees. 2. Crunch your stomach muscles so that your upper body comes off the ground. 3. Touch your elbows to your knees. 4. Lower to the starting position. You should feel this exercise in your abs. Bicycle Crunch 1. Start in a crunch position. 2. Crunch your left elbow to your right knee while straightening your left leg (keep your heel off the ground). You should feel this exercise in your abs and obliques. 3. Repeat on the other side. V-Sit Ups 1. Start by lying face-up on a mat with your arms straight over your head. 2. Crunch your stomach muscles while raising your legs and upper body off the mat. 3. Touch your hands to your feet. 4. Slowly lower yourself back to the starting position. You should feel this exercise in your abs. Static Holds Side Plank 1. Lie on your right side and lift yourself so that you’re supporting your weight on the side of your right heel and your elbow. Keep your elbow beneath your shoulder with your forearm pointing away from you. 2. Put your left hand on your left hip and keep your body straight from your feet to your head. 3. Hold for 30 seconds or longer. You should feel this exercise in your back and shoulder. 4. Repeat on the other side. Plank 1. Start by lying on your stomach. 2. Raise yourself so that you’re supporting yourself on your forearms and toes. 3. Keep your body in a straight line while squeezing your glutes and abs. 4. Hold for as long 30 seconds or longer. You should feel this exercise in your core, thighs, and shoulders. Plank (Push-Up Position) 1. Start in a regular plank position, but instead of supporting yourself on your forearms, support yourself on your hands with your arms straight. 2. Keep your abs and glutes tight and hold for 30 seconds or longer. You should feel this exercise in your core, thighs, and shoulders.