Crunches

Lay down on a mat on the floor, bending your knees slightly
so your feet are flat on the floor. Curling your hands
behind your head, slowly lift your shoulders off the mat,
squeezing your abdominal muscles with each raise.

Be sure not to pull your neck upwards; rather, make it a
natural, smooth-flowing motion. Lift only your shoulder
blades off the mat and hold that position for a span of two
seconds before slowly releasing the shoulders back to the
mat.

Be sure not to let your shoulders completely rest on the
mat before beginning your next repetition. Do three sets of
30 reps, taking only a few seconds of rest between sets.