Abdominal Crunch
Beginning Phase:

    * Lie face up on a soft surface, bend knees and bring feet close to the buttocks.
    * Fold arms across chest, or place behind head, and tuck chin into the chest.

Upward Movement:

    * Lift with abdominal muscles the upper body towards thighs while keeping the lower back on the floor.

Downward Movement:

    * Lower shoulders and upper body slowly and with control.

Beginning Phase:

    * Lie face up on a soft surface, bend knee and bring feet close to buttocks.
    * Place arms our straight, one on top of the other.

Upward Phase:

    * Begin lifting your upper body and twisting while reaching for just outside of your left knee.

Downward Phase:

    * Lower your body back to the floor and reach for just outside your right knee.
    * Continue alternating form left to right.
    * Make sure to start from the center with the back touching the floor.

[ 本帖最后由 bing2008 于 2008-7-16 11:13 AM 编辑 ]