CRUNCH & FLY

These exercises engage the midsection muscles that both flex and extend the spine.

A. ABDOMINAL CRUNCH

Lie on your back with knees bent, feet flat on floor, palms down. Use your abs to curl chest towards knees, sliding palms towards your feet. Once your shoulder blades are fully off the floor, or you reach maximum range of motion, slowly lower. Repeat.

FEELING STRONG? Place hands across your chest or extend above your head.

B. SUPERMAN

Lie on your stomach, arms at sides, palms facing up. Keeping your neck aligned with your spine, raise your forehead, shoulders, chest and feet off the floor by curling your lower back muscles (this may be minimal movement). Slowly lower back to the floor. Repeat.

FEELING STRONG?

Extend your arms, palms down, above your head. Simultaneously raise legs and feet off the floor to further engage lower back and glutes.