45 Degree 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 and aim it off to the side of your leg.
• 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 and obliques 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, then repeat to the opposite side.

45 Degree Knee-ups

• Hold chest up and out.
• Maintain natural curve in lower back.
• Activate your T.V.A.
• Keep abdominals tight.
• Exhale as you raise knees across body towards shoulder and crunch
  body towards opposite hip.
• Do not throw or swing legs.
• Inhale as you return legs down.