1) Crunches

This exercise aims to work the upper abdominals.
The subject lies on the floor next to a horizontal bench on which he/she rests his/her lower legs. Putting the hands behind the neck or locking them in front of the chest he/she lets his/her torso kind of roll forward towards the pelvis. (it is very important not to lift the back up off the floor but to curl it during the motion) when he/she achieves full abdominal contraction, he/she pauses for a second at the top of the motion then slowly lowers the torso back the same way it came up.