Lie on the back and rest your fingers behind your head. Keep your abdominals tight, raise your left knee and touch it to your right elbow. Go back to start, then raise your right knee and touch it to your left elbow. Alternate for 15 repetitions using a gentle, continuous motion, keeping your abs engaged and hands relaxed so that you don`t pull on your neck. Do 2 sets.
Reverse Crunch with Resistance Bands
Targets: transverse abdominals
Lie on the back with your knees bent, arms down by your sides, holding one end of a band in each hand, with the band wrapped around tops of shins. Raise your knees toward your chest until your hips leave the floor. Hold for 3 seconds; lower to start. Repeat for 2 sets of 10 repetitions.
Targets: rectus abdominus
Brace yourself between the backrests of two sturdy chairs, keeping elbows slightly bent, shoulders down, neck relaxed, with your head and chest lifted. Keep your abs tight, breathe out and slowly bring your knees to your chest without swinging back and forth. If you cannot keep your body in this for, raise one knee at a time. Do 3 sets of 15 repetitions.