Raised Side Crunch

Lie on one side, with both legs straight, extending your upper leg 8 - 12 inches above your lower leg, focusing on keeping a position that keeps your hips and shoulders facing forward, avoiding any rolling backwards, as you will incorporate your main abdominal muscle to perform the work.

Exhale and slowly lift the lower shoulder 2 - 4 inches off the floor, taking the upper elbow towards your upper hip.

Relax and returning back towards the starting position, however aim to keep the lower shoulder slightly off the floor in order to keep the oblique's contracted throughout the exercise repetitions.

Beginners should avoid this exercise and perform the Lying Side Oblique Crunch, with both feet on the floor.

Intermediates aim for 2 - 3 sets of 10 - 12 reps each side, in a slow controlled motion.

Advanced work as above, however in the final phase, aim to hold this position for 1 - 2 seconds, always keeping the lower shoulder off the floor.

The action needs to be smooth and controlled throughout, avoid any jerking action, or pulling on the neck to aid with the lift.

The exercise can be made harder by having both feet off the ground, however if using this method, keep the feet together, and raise only 2 - 4 inches.