Machine Crunches

• Sit per machines instructions.
• Hold abdominals tight.
• Activate your T.V.A.
• Squeeze your upper body
  down into your lower body.
• Hold tight, inhale and return.

Floor Crunches

• Lay on back with knees bent and feet planted flat on floor.
• Hold hands up on a 45 degree angle to your body as if your holding a
  rope at that same angle.
• Activate your T.V.A.
• Begin to lift your chest towards the top of the imaginary rope as if your
  hands are pulling you up.
• While holding your abdominals tight the entire movement, squeeze your
  upper body into your lower body.
• Hold at this peak position for a second, then return to the starting position
  without relaxing the abdominals.
  

All photos by Eric Jacobson