Explanation: To perfom this exercise you may do so on the ground or on a bench. The advantage of using a bench is that you may lower your legs lower to get a greater stretch and range of motion in th exercise. Have a seat at the edge of a bench. Grab hold of each side firmly for support. Lift your legs straight out infront of you, knees slightly bent. Now, keeping the rest of your body stable, bring in your knees towards your chest. Contract your abdominals hard at this points. Slowly extend your legs back to the beginning position, but don't let the touch the ground.

As with all abdominal exercises, it is very important that you use strict and proper form to achieve results. There are many variations of crunches, all targeting different areas of your abdominals. This exercise is not for the beginner. It is a little tricky to gain your balance, but when you do so this exercise will do you wonders. Remember with all abdominal exercises that breating in as you relax and out as you contract is also very important! Train hard!