UPPER ABS CRUNCH

Sit on an exercise ball. Roll forward until your lower and middle back are on the ball. Your feet should be spread wide and pointed slightly out to give you support. Bring your hands behind your head to support it, but make sure your elbows are out to the side. Look up toward the ceiling. Slowly roll up until the middle of your back is off the ball. You will feel your upper abs engage. Hold for five seconds and return to starting position. Do three sets of 15 to 20.

Chris Hunt/Staff (ENLARGE)

Upper abs crunch

Chris Hunt/Staff (ENLARGE)

Oblique Crunch

Chris Hunt/Staff (ENLARGE)

Plank

Chris Hunt/Staff (ENLARGE)

Full crunch

This routine was designed by Kelly Huggins, a certified trainer and owner of Fitness Together of Sandy Springs. KELLY'S TIPS 1. Keep your bellybutton pulled in. 2. Make sure to breathe. We often hold our breath, especially while working our abs. The more oxygen our body gets, the harder and longer it will be able to work. 3. Make your abs do the work. Instead of pulling your upper back off the floor by pulling at your neck with your hands, try to pull up with your abdominal muscles.

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OBLIQUE CRUNCH

With your back flat on the floor, stack your knees and feet on top of each other and twist to the left. Keep your knees bent throughout the move to support your lower back. Bring your arms behind your head for support and keep your elbows out to the side throughout. Looking up at the ceiling, slowly lift until you feel your obliques (side muscles) engage. Hold for five seconds. Return to starting position. Do two to three sets of 15 to 20 lifts on each side.

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PLANK

Get on your hands and knees. Come down to your elbows with your hands out in front of you. Bring one leg at a time straight behind you so you are balancing on your elbows and toes. Look straight ahead, pull your bellybutton up toward your back, squeeze your butt muscles and push up from your elbows so your entire body is parallel to the floor. Hold for 30 seconds to 1 minute. Repeat three times.

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FULL CRUNCH

Lie on the floor. Place an exercise ball between your feet (your feet should be in the middle, on either side of the ball). Support your head with your hands, keeping elbows out to the side. At the same time, bend your knees to a 90-degree angle, bringing your feet and the ball up in the air and parallel to the floor, and lift your shoulders off the ground. Hold for two seconds and lower. Make sure the ball hovers over the floor. Try not to let it touch. Do two to three sets of 10 to 15 lifts.