UkrainianGuy
08-02-2011, 01:39 AM
Core exercises: 7 reasons to strengthen your core muscles
You know core exercises are good for you — but do you include core exercises in your fitness routine? Here are seven reasons why you should.
Core exercises are an important part of a well-rounded fitness program. Aside from occasional sit-ups and push-ups, however, core exercises are often neglected. Still, it pays to get your core muscles — the muscles around your trunk and pelvis — in better shape. Check out seven specific reasons to include core exercises in your fitness routine.
1. Core exercises improve your balance and stability
Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles.
2. Core exercises don't require specialized equipment or a gym membership
Any exercise that uses the trunk of your body without support counts as a core exercise. Abdominal crunches are a classic core exercise. Try lying on your back and placing your feet on a wall so that your knees and hips are bent at 90-degree angles. Tighten your abdominal muscles, then raise your head and shoulders off the floor. Classic push-ups count, too. You can also do push-ups on your knees or standing up against a wall.
3. Core exercises can help tone your abs
Want more defined abdominal muscles? Core exercises are important. Although it takes aerobic activity to burn abdominal fat, core exercises can strengthen and tone the underlying muscles.
4. Strong core muscles make it easier to do most physical activitiesStrong core muscles make it easier to do everything from swinging a golf club to getting a glass from the top shelf or bending down to tie your shoes. Weak core muscles leave you susceptible to poor posture, lower back pain and muscle injuries.
5. You can take it slow
You don't have to dedicate hours a day to core exercises. Instead, concentrate on doing each exercise with correct technique and proper form. Gradually build up to 10 to 15 repetitions of each exercise. Also remember to take a break when you need one. If you work your core muscles to fatigue during an exercise session, wait at least a day between workouts to give your muscles time to recover.
6. You can do core exercises at home
Remember, you don't have to trek to the gym to do core exercises. Try them on the floor at home while you're watching your favorite shows. You can even do core exercises with a fitness ball. To do abdominal crunches with a fitness ball, for example, sit on the ball with your feet resting on the floor, about hip-width apart. Cross your arms on your chest, tighten your abdominal muscles and lean back until your abdominal muscles kick in. Hold for three deep breaths, then return to the starting position and repeat.
7. Core exercises can help you reach your fitness goals
Aerobic exercise and muscular fitness are the primary elements of most fitness programs — and stretching counts, too. But to have a truly well-rounded fitness program, you should include core exercises in the mix as well. Whether you're a novice taking the first steps toward fitness or a committed fitness fanatic hoping to optimize your results, a well-rounded fitness program is the best way to reach your fitness goals.
Core exercises build abs and other core muscles
Core exercises strengthen your core muscles, including abs, back and pelvis. Why bother with core exercises? Strong core muscles make it easier to do most physical activities.
You can do core exercises on a carpeted floor or mat. Breathe freely and deeply during each exercise. Focus on tightening your deepest abdominal muscle — the transversus abdominis — during each exercise. This is the muscle you feel contracting when you cough.
Repeat each of the following core exercises five times. Gradually build up to 10 to 15 repetitions as your strength improves.
Abdominal crunch
Abdominal crunches are a classic core exercise:
Lie on your back and place your feet on a wall so that your knees and hips are bent at 90-degree angles. Tighten your abdominal muscles.
Raise your head and shoulders off the floor. To avoid straining your neck, cross your arms on your chest rather than locking them behind your head. Hold for three deep breaths.
Return to the start position and repeat.
Bridge
To work various core muscles in combination, try a bridge:
Lie on your back with your knees bent. Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles.
Raise your hips off the floor until your hips are aligned with your knees and shoulders. Hold for three deep breaths. Do not move your head.
Return to the start position and repeat
Single-leg abdominal press
The single-leg abdominal press is another popular core exercise:
Lie on your back with your knees bent. Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles.
Raise your right leg off the floor so that your knee and hip are bent at 90-degree angles. Rest your right hand on top of your right knee.
Push your hand against your knee while using your abdominal muscles to pull your knee toward your hand. Keep your arm straight. Hold for three deep breaths.
Return to the start position and repeat using your left hand and left knee.
Single-leg abdominal press variations
To work your core muscles more completely, try variations of the single-leg abdominal press:
Opposite hand on opposite knee. Push your right hand against your left knee while pulling your knee toward your hand. You'll be pushing and pulling across the center of your body. Hold for three deep breaths. Repeat using your other hand and leg.
Hand on outside of knee. Place your left hand along the side of your left knee. Use your hand to push your leg inward. At the same time, create resistance by pushing your knee away from the center. Hold for three deep breaths. Repeat using your other hand and leg.
Double-leg abdominal press
When you're comfortable with the single-leg abdominal press, try the double-leg abdominal press:
Lie on your back with your knees bent. Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles.
Raise your legs off the floor one at a time so that your knees and hips are bent at 90-degree angles. Rest your hands on top of your knees.
Push your hands against your knees while using your abdominal muscles to pull your knees toward your hands. Keep your arms straight. Hold for three deep breaths.
Return to the start position and repeat
Double-leg abdominal press variations
To work your core muscles more completely, try variations of the double-leg abdominal press:
Opposite hands on opposite knees. Place each hand on the opposite knee, toward the inside of the knee. Your arms will cross over each other. Push your hands against your knees while pulling your knees toward your hands. Hold for three deep breaths. Repeat.
Hands on outside of knees. Place your hands along the sides of your knees. Use your hands to push your knees inward. At the same time, create resistance by pushing your knees away from the center. Hold for three deep breaths. Repeat.
Segmental rotation
Segmental rotation is another way to exercise your core muscles:
Lie on your back with your knees bent and your back in a neutral position. Tighten your abdominal muscles.
Keeping your shoulders on the floor, let your knees fall slowly to the left. Go only as far as is comfortable. You should feel a stretch, but no pain. Hold for three deep breaths.
Return to the start position. Repeat the exercise to the right.
Quadruped
This core exercise is called the quadruped:
Start on your hands and knees. Place your hands directly below your shoulders, and align your head and neck with your back. Tighten your abdominal muscles.
Raise your right arm off the floor and reach ahead. Hold for three deep breaths. Lower your right arm and repeat with your left arm.
Raise your right leg off the floor. Tighten your trunk muscles for balance. Hold for three deep breaths. Lower your right leg and repeat with your left leg.
For added challenge, raise your left arm and your right leg at the same time. Repeat with your right arm and left leg.
Modified plank
This core exercise is called the modified plank:
Lie on your stomach. Raise yourself up so that you're resting on your forearms and your knees. Align your head and neck with your back, and place your shoulders directly above your elbows. Tighten your abdominal muscles.
Create resistance by pressing your elbows and your knees toward one another. Neither should move from their positions on the floor. Hold for three deep breaths.
Return to the start position and repeat.
Superman
This core exercise, called the superman, can help you strengthen your lower back:
Lie on your stomach with a rolled towel or a small pillow under your hips to support your back. You might also use a folded towel to support your head. Tighten your abdominal muscles.
Raise your right arm off the floor. Hold for three deep breaths. Lower your right arm and repeat with your left arm.
Raise your right leg off the floor. Hold for three deep breaths. Lower your right leg and repeat with your left leg.
Core exercises using a fitness ball
When you're doing sit-ups, it's important to isolate your abdominal muscles. After all, the more you can isolate your abs, the better your results. Try this trick: Lie on your back, bend your knees and hips at a 90-degree angle, and stabilize your feet against a wall. As you do each sit-up, remember to fold your arms on your chest, rather than behind your neck, and keep your movements smooth and controlled.
A fitness ball can be a great tool for toning your abdominal muscles (abs), as well as other core muscles.
Fitness balls — also known as stability balls — come in various sizes. Choose a fitness ball that allows your knees to be at a right angle when you sit on the ball with your feet on the floor. The firmer the fitness ball, the more difficult the exercise will be.
To tone your abdominal muscles with a fitness ball, try the abdominal crunch:
Sit on the fitness ball with your feet resting on the floor, about hip-width apart.
Keeping your back straight, cross your arms on your chest and tighten your abdominal muscles.
Lean back until you feel your abdominal muscles tighten.
Hold for three deep breaths.
Return to the start position and repeat.
Start with up to five repetitions, as long as you're able to maintain good form. As you get stronger, gradually increase to 10 to 15 repetitions. Remember to breathe freely and deeply during the exercise.
Abdominal crunch
Abdominal crunches are a classic core exercise:
Sit on the ball with your feet resting on the floor, about hip-width apart. Keep your back straight. Cross your arms on your chest.
Tighten your abdominal muscles.
Lean back until your abdominal muscles kick in. Hold for three deep breaths.
Return to the start position and repeat
Bridge
To work various core muscles in combination, try a bridge:
Lie on your back with your legs resting on top of the ball.
Tighten your abdominal muscles.
Raise your hips and buttocks off the floor into a bridge. Hold for three deep breaths. Besides your core muscles, you'll feel the muscles along your backside — the gluteal muscles and hamstrings — contract to keep you in place.
Return to the start position and repeat.
For added challenge, raise your right leg off the ball. Repeat with your left leg.
Bridge with heel dig
When you're comfortable with the bridge, add a heel dig:
Lie on your back with your legs resting on top of the ball. Raise your hips and buttocks off the floor into a bridge.
Tighten your abdominal muscles.
Keep your hips off the floor while you pull the ball closer to your buttocks with your feet. Dig your heels into the ball for traction and to engage the muscles along the back of your thighs (hamstrings). Hold for three deep breaths.
Return to the start position and repeat.
Plank
Try a plank on the fitness ball:
Lie on the ball on your stomach, with your feet touching the floor behind the ball. Lean forward until you touch the floor with your hands.
Walk your hands away from the ball until you feel the ball reach your upper thighs, as shown. Your feet will be suspended above the floor, and you'll be balancing on your hands and the ball. Keep your shoulders directly above your hands.
Tighten your abdominal muscles. Hold for three deep breaths or as long as you can maintain your balance and form.
Return to the start position and repeat.
Abdominal ball raise
This core exercise is called the abdominal ball raise:
Lie on your back and rest your legs on top of the ball with your legs about hip-width apart. Tighten your abdominal muscles and squeeze your legs together.
Raise the ball off the floor, as shown. To protect your lower back, focus on pulling your bellybutton in toward your spine and keeping your abdominal muscles contracted. Hold for three deep breaths.
Return to the start position and repeat.
For added challenge, raise the ball off the floor and let your legs slowly fall to the right. Stop before you reach the floor. Hold for three deep breaths, keeping your shoulders on the floor. Return to the start position and repeat on the left side.
Side exercise
This core exercise is done on your side:
Lie on your right side, with the ball between your legs. Straighten your arm along the floor.
Tighten your abdominal muscles.
Keeping the ball between your legs, raise your legs off the floor as shown. Hold for three deep breaths.
Return to the start position and repeat. Also try the exercise lying on your left side.
Reverse crunch
If you're comfortable using the fitness ball and want to try an advanced core exercise, consider the reverse crunch:
Lie on the ball on your stomach, with your feet touching the floor behind the ball. Lean forward until you touch the floor with your hands. Walk your hands away from the ball until you feel the ball reach your upper thighs. Keep your shoulders directly above your hands.
Tighten your abdominal muscles.
Press your knees into the ball, as shown. Then use your abdominal muscles to bring your knees toward your chest. Hold for three deep breaths.
Return to the start position and repeat.
Stabilizing your feet by placing them under the edge of the sofa when you do sit-ups
If you put your feet under a sofa when you do sit-ups, make sure you are using proper form to do the rest of the exercise. The goal of any isolated abdominal muscle exercise is to work the abdominal muscles without working other muscles around the hips. The more you isolate your abdominal muscles, the more effective your sit-ups will be — and the better your results.
To safely stabilize your feet during sit-ups, place them loosely under the edge of a couch or other heavy piece of furniture. To more effectively isolate your abdominal muscles, though, bend your knees and hips at a 90-degree angle and place your feet against a wall. Avoid having someone rigidly hold down your feet, which some research suggests may work the hip muscles more than the abdominal muscles.
When you're ready to begin the exercise:
Fold your arms across your chest, rather than clasping your hands behind your neck or head.
Slowly raise your head and shoulders off the floor.
Hold for three deep breaths.
Slowly return to the starting position and repeat.
Keep your movements smooth and controlled, letting your abdominal muscles do the work.
You know core exercises are good for you — but do you include core exercises in your fitness routine? Here are seven reasons why you should.
Core exercises are an important part of a well-rounded fitness program. Aside from occasional sit-ups and push-ups, however, core exercises are often neglected. Still, it pays to get your core muscles — the muscles around your trunk and pelvis — in better shape. Check out seven specific reasons to include core exercises in your fitness routine.
1. Core exercises improve your balance and stability
Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles.
2. Core exercises don't require specialized equipment or a gym membership
Any exercise that uses the trunk of your body without support counts as a core exercise. Abdominal crunches are a classic core exercise. Try lying on your back and placing your feet on a wall so that your knees and hips are bent at 90-degree angles. Tighten your abdominal muscles, then raise your head and shoulders off the floor. Classic push-ups count, too. You can also do push-ups on your knees or standing up against a wall.
3. Core exercises can help tone your abs
Want more defined abdominal muscles? Core exercises are important. Although it takes aerobic activity to burn abdominal fat, core exercises can strengthen and tone the underlying muscles.
4. Strong core muscles make it easier to do most physical activitiesStrong core muscles make it easier to do everything from swinging a golf club to getting a glass from the top shelf or bending down to tie your shoes. Weak core muscles leave you susceptible to poor posture, lower back pain and muscle injuries.
5. You can take it slow
You don't have to dedicate hours a day to core exercises. Instead, concentrate on doing each exercise with correct technique and proper form. Gradually build up to 10 to 15 repetitions of each exercise. Also remember to take a break when you need one. If you work your core muscles to fatigue during an exercise session, wait at least a day between workouts to give your muscles time to recover.
6. You can do core exercises at home
Remember, you don't have to trek to the gym to do core exercises. Try them on the floor at home while you're watching your favorite shows. You can even do core exercises with a fitness ball. To do abdominal crunches with a fitness ball, for example, sit on the ball with your feet resting on the floor, about hip-width apart. Cross your arms on your chest, tighten your abdominal muscles and lean back until your abdominal muscles kick in. Hold for three deep breaths, then return to the starting position and repeat.
7. Core exercises can help you reach your fitness goals
Aerobic exercise and muscular fitness are the primary elements of most fitness programs — and stretching counts, too. But to have a truly well-rounded fitness program, you should include core exercises in the mix as well. Whether you're a novice taking the first steps toward fitness or a committed fitness fanatic hoping to optimize your results, a well-rounded fitness program is the best way to reach your fitness goals.
Core exercises build abs and other core muscles
Core exercises strengthen your core muscles, including abs, back and pelvis. Why bother with core exercises? Strong core muscles make it easier to do most physical activities.
You can do core exercises on a carpeted floor or mat. Breathe freely and deeply during each exercise. Focus on tightening your deepest abdominal muscle — the transversus abdominis — during each exercise. This is the muscle you feel contracting when you cough.
Repeat each of the following core exercises five times. Gradually build up to 10 to 15 repetitions as your strength improves.
Abdominal crunch
Abdominal crunches are a classic core exercise:
Lie on your back and place your feet on a wall so that your knees and hips are bent at 90-degree angles. Tighten your abdominal muscles.
Raise your head and shoulders off the floor. To avoid straining your neck, cross your arms on your chest rather than locking them behind your head. Hold for three deep breaths.
Return to the start position and repeat.
Bridge
To work various core muscles in combination, try a bridge:
Lie on your back with your knees bent. Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles.
Raise your hips off the floor until your hips are aligned with your knees and shoulders. Hold for three deep breaths. Do not move your head.
Return to the start position and repeat
Single-leg abdominal press
The single-leg abdominal press is another popular core exercise:
Lie on your back with your knees bent. Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles.
Raise your right leg off the floor so that your knee and hip are bent at 90-degree angles. Rest your right hand on top of your right knee.
Push your hand against your knee while using your abdominal muscles to pull your knee toward your hand. Keep your arm straight. Hold for three deep breaths.
Return to the start position and repeat using your left hand and left knee.
Single-leg abdominal press variations
To work your core muscles more completely, try variations of the single-leg abdominal press:
Opposite hand on opposite knee. Push your right hand against your left knee while pulling your knee toward your hand. You'll be pushing and pulling across the center of your body. Hold for three deep breaths. Repeat using your other hand and leg.
Hand on outside of knee. Place your left hand along the side of your left knee. Use your hand to push your leg inward. At the same time, create resistance by pushing your knee away from the center. Hold for three deep breaths. Repeat using your other hand and leg.
Double-leg abdominal press
When you're comfortable with the single-leg abdominal press, try the double-leg abdominal press:
Lie on your back with your knees bent. Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles.
Raise your legs off the floor one at a time so that your knees and hips are bent at 90-degree angles. Rest your hands on top of your knees.
Push your hands against your knees while using your abdominal muscles to pull your knees toward your hands. Keep your arms straight. Hold for three deep breaths.
Return to the start position and repeat
Double-leg abdominal press variations
To work your core muscles more completely, try variations of the double-leg abdominal press:
Opposite hands on opposite knees. Place each hand on the opposite knee, toward the inside of the knee. Your arms will cross over each other. Push your hands against your knees while pulling your knees toward your hands. Hold for three deep breaths. Repeat.
Hands on outside of knees. Place your hands along the sides of your knees. Use your hands to push your knees inward. At the same time, create resistance by pushing your knees away from the center. Hold for three deep breaths. Repeat.
Segmental rotation
Segmental rotation is another way to exercise your core muscles:
Lie on your back with your knees bent and your back in a neutral position. Tighten your abdominal muscles.
Keeping your shoulders on the floor, let your knees fall slowly to the left. Go only as far as is comfortable. You should feel a stretch, but no pain. Hold for three deep breaths.
Return to the start position. Repeat the exercise to the right.
Quadruped
This core exercise is called the quadruped:
Start on your hands and knees. Place your hands directly below your shoulders, and align your head and neck with your back. Tighten your abdominal muscles.
Raise your right arm off the floor and reach ahead. Hold for three deep breaths. Lower your right arm and repeat with your left arm.
Raise your right leg off the floor. Tighten your trunk muscles for balance. Hold for three deep breaths. Lower your right leg and repeat with your left leg.
For added challenge, raise your left arm and your right leg at the same time. Repeat with your right arm and left leg.
Modified plank
This core exercise is called the modified plank:
Lie on your stomach. Raise yourself up so that you're resting on your forearms and your knees. Align your head and neck with your back, and place your shoulders directly above your elbows. Tighten your abdominal muscles.
Create resistance by pressing your elbows and your knees toward one another. Neither should move from their positions on the floor. Hold for three deep breaths.
Return to the start position and repeat.
Superman
This core exercise, called the superman, can help you strengthen your lower back:
Lie on your stomach with a rolled towel or a small pillow under your hips to support your back. You might also use a folded towel to support your head. Tighten your abdominal muscles.
Raise your right arm off the floor. Hold for three deep breaths. Lower your right arm and repeat with your left arm.
Raise your right leg off the floor. Hold for three deep breaths. Lower your right leg and repeat with your left leg.
Core exercises using a fitness ball
When you're doing sit-ups, it's important to isolate your abdominal muscles. After all, the more you can isolate your abs, the better your results. Try this trick: Lie on your back, bend your knees and hips at a 90-degree angle, and stabilize your feet against a wall. As you do each sit-up, remember to fold your arms on your chest, rather than behind your neck, and keep your movements smooth and controlled.
A fitness ball can be a great tool for toning your abdominal muscles (abs), as well as other core muscles.
Fitness balls — also known as stability balls — come in various sizes. Choose a fitness ball that allows your knees to be at a right angle when you sit on the ball with your feet on the floor. The firmer the fitness ball, the more difficult the exercise will be.
To tone your abdominal muscles with a fitness ball, try the abdominal crunch:
Sit on the fitness ball with your feet resting on the floor, about hip-width apart.
Keeping your back straight, cross your arms on your chest and tighten your abdominal muscles.
Lean back until you feel your abdominal muscles tighten.
Hold for three deep breaths.
Return to the start position and repeat.
Start with up to five repetitions, as long as you're able to maintain good form. As you get stronger, gradually increase to 10 to 15 repetitions. Remember to breathe freely and deeply during the exercise.
Abdominal crunch
Abdominal crunches are a classic core exercise:
Sit on the ball with your feet resting on the floor, about hip-width apart. Keep your back straight. Cross your arms on your chest.
Tighten your abdominal muscles.
Lean back until your abdominal muscles kick in. Hold for three deep breaths.
Return to the start position and repeat
Bridge
To work various core muscles in combination, try a bridge:
Lie on your back with your legs resting on top of the ball.
Tighten your abdominal muscles.
Raise your hips and buttocks off the floor into a bridge. Hold for three deep breaths. Besides your core muscles, you'll feel the muscles along your backside — the gluteal muscles and hamstrings — contract to keep you in place.
Return to the start position and repeat.
For added challenge, raise your right leg off the ball. Repeat with your left leg.
Bridge with heel dig
When you're comfortable with the bridge, add a heel dig:
Lie on your back with your legs resting on top of the ball. Raise your hips and buttocks off the floor into a bridge.
Tighten your abdominal muscles.
Keep your hips off the floor while you pull the ball closer to your buttocks with your feet. Dig your heels into the ball for traction and to engage the muscles along the back of your thighs (hamstrings). Hold for three deep breaths.
Return to the start position and repeat.
Plank
Try a plank on the fitness ball:
Lie on the ball on your stomach, with your feet touching the floor behind the ball. Lean forward until you touch the floor with your hands.
Walk your hands away from the ball until you feel the ball reach your upper thighs, as shown. Your feet will be suspended above the floor, and you'll be balancing on your hands and the ball. Keep your shoulders directly above your hands.
Tighten your abdominal muscles. Hold for three deep breaths or as long as you can maintain your balance and form.
Return to the start position and repeat.
Abdominal ball raise
This core exercise is called the abdominal ball raise:
Lie on your back and rest your legs on top of the ball with your legs about hip-width apart. Tighten your abdominal muscles and squeeze your legs together.
Raise the ball off the floor, as shown. To protect your lower back, focus on pulling your bellybutton in toward your spine and keeping your abdominal muscles contracted. Hold for three deep breaths.
Return to the start position and repeat.
For added challenge, raise the ball off the floor and let your legs slowly fall to the right. Stop before you reach the floor. Hold for three deep breaths, keeping your shoulders on the floor. Return to the start position and repeat on the left side.
Side exercise
This core exercise is done on your side:
Lie on your right side, with the ball between your legs. Straighten your arm along the floor.
Tighten your abdominal muscles.
Keeping the ball between your legs, raise your legs off the floor as shown. Hold for three deep breaths.
Return to the start position and repeat. Also try the exercise lying on your left side.
Reverse crunch
If you're comfortable using the fitness ball and want to try an advanced core exercise, consider the reverse crunch:
Lie on the ball on your stomach, with your feet touching the floor behind the ball. Lean forward until you touch the floor with your hands. Walk your hands away from the ball until you feel the ball reach your upper thighs. Keep your shoulders directly above your hands.
Tighten your abdominal muscles.
Press your knees into the ball, as shown. Then use your abdominal muscles to bring your knees toward your chest. Hold for three deep breaths.
Return to the start position and repeat.
Stabilizing your feet by placing them under the edge of the sofa when you do sit-ups
If you put your feet under a sofa when you do sit-ups, make sure you are using proper form to do the rest of the exercise. The goal of any isolated abdominal muscle exercise is to work the abdominal muscles without working other muscles around the hips. The more you isolate your abdominal muscles, the more effective your sit-ups will be — and the better your results.
To safely stabilize your feet during sit-ups, place them loosely under the edge of a couch or other heavy piece of furniture. To more effectively isolate your abdominal muscles, though, bend your knees and hips at a 90-degree angle and place your feet against a wall. Avoid having someone rigidly hold down your feet, which some research suggests may work the hip muscles more than the abdominal muscles.
When you're ready to begin the exercise:
Fold your arms across your chest, rather than clasping your hands behind your neck or head.
Slowly raise your head and shoulders off the floor.
Hold for three deep breaths.
Slowly return to the starting position and repeat.
Keep your movements smooth and controlled, letting your abdominal muscles do the work.