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Crunch

Lay down on your back with your feet on a bench. Place your hands on your chest or next to your body. Raise your shoulders and your head and contract your abs. Hold this position for just a second and return to starting position but make sure your shoulders and head don't touch the ground. If your able to make a lot of reps, you can add a weight on your chest.

Side crunch

Lay down on your back with your feet on the ground and your knees bend. Your legs fall out to your left but both shoulders stay on the ground. Raise your shoulders and your head off the ground and contract your right abs. Hold this position for just a second and return to starting position but make sure your shoulders and head don't touch the ground. Don't forget to work your left abs!

Reverse crunch

Lay down on your back with your feet on the ground and your knees bend. Place your hands on your chest or next to your body and raise your head slightly. This will be your starting position. Pull your knees towards your chest and lift your pelvis for just a second and return to the starting position.

Cycling crunch

Lay down on your back and raise your head slightly. Your hands are placed just behind your ears. Start making a cycling motion with your legs as you were riding a bike in the air. You'll notice that your knees will come close to your abs. When your right knee is close to your abs, you make a crunch while bringing the left shoulder to your right knee. Bring your left shoulder back down. When your left knee is close to your abs, you make a crunch while bringing the right shoulder to your left knee. Bring your right shoulder back down. Try to follow these steps in one fluid motion. This is a hard but really effective exercise.

Leg raises

Make sure your feet don't touch the ground. You can use a bar above your head or a leg raise machine. Keep your back straight and raise your legs as high as you can. Start by raising your knees if raising with straight legs is too hard.

Rotations

Stand up with a straight back and your feet a bit wider than shoulder width. Rotate your upper body (only your upper body) a quarter to your left and return to your starting position. Repeat as much as possible. Don't forget to rotate to the right. Alternating between left and right is another possibility. Always keep tension in your abs.

Schedule for hard abs