The American Physical Therapy Association recommends choosing exercises that work all of the muscles of the torso: rectos abdominis (crunches and reverse crunches), obliques (half twists/rotations), transverse abdominis (plank and V-sit-up) and back (plan
The Perfect Crunch
• Start with a manageable number of repetitions; don’t go for the maximum range right away.
• Place fingertips on top of head or alongside your ears; DO NOT lace fingers.
• Keep the elbows out, beyond the range of peripheral vision
• Point the chin toward the ceiling.
• Do 2 to 3 sets of 10 to 15 reps; be sure to maintain perfect form and rest between sets.
• Remember that quality is always more important than quantity.
The Perfect Plank
• Lie flat, face down.
• Place hands at either side of the chest as if ready to perform a pushup.
• Tuck elbows in at the sides.
• Keeping the back perfectly flat, push up onto toes and elbows so that the body is off of the floor, with the elbows and toes acting as support.
• Keep the abdominals pulled in by visualizing your navel pressing up into your spine.
• Aim to maintain a normal breathing pattern and hold this position for 10 to 60 seconds.
• Rest, lie flat, then repeat twice.
