TWISTING CRUNCH

Anchor a band overhead and face away from the anchor point. Grab the ends of the band - not the handles, the band itself - and start with your body upright, knees slightly bent. Contract your midsection to crunch and twist your torso down toward the floor. Do the movement relatively slowly to ensure you're not using momentum. When your right hand reaches your left knee (or vice versa), squeeze the contraction in your abs and obliques for a count, then slowly return to the start position. Repeat to the other side, and alternate sides until all reps are complete.

Attach a rope handle to a high cable pulley and pull the rope through so that it all hangs straight down from the pulley attachment (not two equal ropes). Grab the rope with your left hand above your right hand and stand in a staggered stance with your right leg in front of your left. Using your abs and obliques, pull the rope down in front of you and towards your right knee (flexing and rotating your spine). Hold this position for a second as you exhale and squeeze your abs as tight as possible. Slowly return to the start position and repeat for reps. When you have completed all reps on the right side, switch your foot and hand position and perform in a similar manner on the left.

Attach the chord to the lower part of a door or immobile object, lie down on the back extension machine face up with your knees locked underneath, grab both handles and place both hands behind your head, curl your torso upward and to one side, focus on pushing your lower back into the pad while squeezing your abdominal muscles at the same time, then slowly lower down to the pad and repeat upward toward the opposite side.

START: Lie back in a decline bench with your feet secured under the foot pad. Cup your hands behind your head. MOVE: Curl up as high as you can to bring your shoulders and upper back off the bench, simultaneously pressing your lower back into the bench. As you come up twist and point the opposite elbow to the opposite knee and return and perform the same movement to the opposite side. Hold this position for a second before slowly lowering back to the start.

Lay down on the floor face up with your knees bent and feet flat, place both hands behind your head and curl your torso upward and toward one side , focus on pushing your lower back into the floor while squeezing your abdominal muscles at the same time,then slowly lower to the floor and repeat this time curling towards the opposite side.