Do three sets of each exercise. For the number of reps per set, see How many crunches should you do?
Crunch Lying on the floor, concentrate on pulling your rib cage and pelvis toward each other as you slowly curl your head and shoulders off the floor. Keep your head and neck in line by imagining that you're holding a softball between your chin and chest. When your hands are by your ears, don't pull on your head.	Knees bent, feet on floor, arms on chest
Crunch with a Twist Same as the crunch. But as you twist your upper body, concentrate on pulling your shoulder, not your elbow, toward the opposite knee.	Knees bent, arms on chest
Reverse Crunch Contract your abdominals, pressing your back into the floor, so that your hips come about 1 to 2 inches off the floor. Hold and then lower.	Legs on chair, no upper-body movement

Week 2
Crunch Lying on the floor, concentrate on pulling your rib cage and pelvis toward each other as you slowly curl your head and shoulders off the floor. Keep your head and neck in line by imagining that you're holding a softball between your chin and chest. When your hands are by your ears, don't pull on your head.	Same as Week 1, but with arms by ears
Crunch with a Twist Same as the crunch. But as you twist your upper body, concentrate on pulling your shoulder, not your elbow, toward the opposite knee.	Same as Week 1, but with arms by ears
Reverse Crunch Contract your abdominals, pressing your back into the floor, so that your hips come about 1 to 2 inches off the floor. Hold and then lower.	Legs bent, no upper-body movement

Week 3
Crunch Lying on the floor, concentrate on pulling your rib cage and pelvis toward each other as you slowly curl your head and shoulders off the floor. Keep your head and neck in line by imagining that you're holding a softball between your chin and chest. When your hands are by your ears, don't pull on your head.	Same as Week 2, but with legs on chair
Crunch with a Twist Same as the crunch. But as you twist your upper body, concentrate on pulling your shoulder, not your elbow, toward the opposite knee.	Same as Week 2, but with legs on chair
Reverse Crunch Contract your abdominals, pressing your back into the floor, so that your hips come about 1 to 2 inches off the floor. Hold and then lower.	Legs bent, lifting upper body and hips

step 4: advanced program

step 1: abs program
step 2: the program
step 3: the exercises for 3 weeks
step 4: advanced program