Learn how to strengthen your core and tone your ab muscles in only 15 minutes per day. 

 For this ab workout you do not need any equipment or warm up.  A mat may make you more comfortable. 

Start off in regular crunch position and you can place your hands wherever you wish.  Make sure your abs are engaged and it is important to have your lower back flat on the mat.

1) Start with a 4 count crunch.  Lift up for 3 counts and lower down for one.  Make sure your abs are pulled in tight and your belly button in pulled in towards the spine.  Try to go up a little bit higher each time.  Exhale on the way up. 

2) The next exercise is regular full range of motion crunches.

3) The next variation of crunch to do is the circle crunch.  Remember to be conscious to keep your lower back flat on the mat. 

4) Crunch up and then reach your right hand out towards your heal.  Repeat this with your left side. 

5) Bicycle crunch – Bring your shoulder over towards your opposite knee.  Make sure to breath steady and kick your legs straight out as you go. 

6) On this small reverse crunch you bring your knees towards your chest in a small and controlled movement.