Side Crunch

Lie on one side, with both legs straight, resting your knees and heels together.

Support the weight of your head with your upper-arm, whilst bending your lower arm across your body to rest on your oblique's. If you have poor balance, you may wish to extend the lower arm out to the side, and have both feet resting on the floor.

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 aim to perform 6 - 10 reps each side for 2 sets, relaxing all the way down if necessary.

Intermediates aim for 2 - 3 sets of 12 - 15 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. If you're unable to lift, you may wish to have a partner hold your feet.

Maintain a position that keeps your hips and shoulders facing forward, avoid rolling backwards, as you will incorporate your main abdominal muscle to perform the work.

This exercise can be made harder by keeping the upper leg raised 12 - 18 inches off the floor throughout the exercise.