Full Body Crunch

• This challenging abdominal exercise is meant for those who are within the intermediate and advanced fitness levels. However, this movement can be altered for beginners. Begin this exercise by lying flat on the ground and bringing your arms above your head. Straighten your arms and legs and then raise your arms and legs together toward the center of your body while keeping your back as straight as possible. The idea of this exercise is to create a V shape with your body. Pause at the top of this movement for three seconds before slowly lowering both your arms and legs back to the ground.
  
  For beginners, lie on the ground as if you were about to perform a standard crunch. Bring your hands behind your head and clasp your fingers for neck support. As you lift your upper body in a crunch motion, bring your knees up toward your chest. This movement will create a full-body crunch, engaging both the lower and upper abdominals.
  
  

Exercise Ball Leg Lifts

• This exercise requires an exercise ball, or Swiss ball, that is not too large; medium-sized balls are ideal. To begin this exercise, you will lie flat on the ground and place the exercise ball between your ankles. Squeeze the ball with your ankles and stretch your arms laterally beside you. With the exercise ball tightly gripped within your ankles, lift your legs in the air. Bring the ball at least eight inches off the floor and then lower the ball until it is two inches off the floor. For those who are at the intermediate to advanced fitness levels, never allow the ball to touch the ground. Beginners should let the ball gently touch the ground before lifting your legs again. Perform a total of 20 repetitions in one set with a goal of two sets.