The crunch has for long been a mainstay in almost all exercise routines. It works the upper Ab muscles and is an isolation exercise.

Step 1: Lie down on the floor or on an exercise mat, bend your knees and keep your hands crossed over your chest with each hand touching the shoulders. Your head and neck should rest on your hands at all times.

Step 2: Raise your upper body using your abmuscles while keeping your eyes on the ceiling and exhaling, ensure that you raise your back only enough for the shoulders to come off the floor.Pause for a second at the top of the rep.

Step 3: Inhale as you lower yourself down in a controlled slow movement until your shoulder blades just touch the ground.

Step 4: Repeat the crunch as many times as possible.

Beginners: Lower yourself down until your back rests on the floor for a second before performing each rep to make it easier.

Experienced readers: can perform this exercise with a small weight held in their hands and/or on a decline bench.