The Crunch

• Lie on your back on the floor and relax
• Take up set position, pulling navel in towards floor, hollowing abs
• Bend legs (SLIGHTLY) at knees and lumbar spine should contact floor
• Crunch to ceiling while maintaining lumbar position (utilising correct abs technique, head back, eyes to ceiling, finger tips support head, elbows right back)
• Up to 30 degrees, each rep should be at least 4 seconds up 4 down
• Do not release set position in between movements
• 8 - 12 reps

This is not mine but from a course I am undertaking at Box Hill TAFE. There is also an "oblique raise" and Pelvic stabilisation. This is useful for developing the Transversus Abdominis as opposed to the Rectus Abdominis, the slow speed increases the level of stabilising ability of the abs.

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