Below are a list of exercises that you can use as an alternative to the ones on your programme. The exercises become progressively harder as you scroll down.

CRUNCH

Lie on your back with your hands to head. Exhale as you curl up into a crunch, keep a slight gap under the chin and simultaneously tilt the pelvis under. Inhale and lower under control.

FULL SIT-UP

Lie on your back with knees bent and flat on the floor. Draw your navel to spine and perform a full sit-up without jerking the body. Lower slowly, over a count of 10 seconds, curling through the spine with your navel draw inwards throughout.

CRUNCH – Swiss Ball 

Lie with your back extended over a swiss ball and your hands placed onto opposite shoulders. Curl up into a crunch, keeping a slight gap under the chin and simultaneously tilt the pelvis under. Lower under control. The further back over the ball the harder the exercise.

CRUNCH — Bosu 

Lie with your back extended over a bosu (dome side up) and place your hands to your head. Curl up into a crunch, keeping a slight gap under the chin and simultaneously raise a knee towards your nose. Lower under control and alternate legs.

CRUNCH — Bosu

Lie with your back over a bosu (dome side up), hands to your head and 1 leg extended. Curl up into a crunch, keeping a slight gap under the chin and simultaneously raise the knee towards the nose. Lower the body as you extend the leg.

CRUNCH 

Lie on your back with your hands to head. Curl up into a crunch, keep a slight gap under the chin and simultaneously bring your knees to nose. Lower the body as you extend the legs towards the floor.

CRUNCH — Bosu / Dumbbell 

Lie with your back extended over a bosu and hold a dumbbell to your chest. Curl up into a crunch, keeping a slight gap under the chin and simultaneously tilt the pelvis under. Lower under control.

CRUNCH – Swiss Ball / Dumbbell 

Lie with your back extended over a swiss ball and hold a dumbbell to your chest. Curl up into a crunch, keeping a slight gap under the chin and simultaneously tilt the pelvis under. Lower under control. The further back over the ball the harder the exercise.

CRUNCH — Cable / Swiss Ball 

Lie with your back extended over a swiss ball facing away from a low cable. Hold the cable (no handle attachment) to your head with both hands. Curl up into a crunch, keeping a slight gap under the chin and simultaneously tilt the pelvis under. Lower under control. The further back over the ball the harder the exercise.

SIT-UP – Dumbbells

Lie on the floor and hold dumbbells with your arms extended above you. Perform a full sit-up with the legs straight and arms reaching to the ceiling the whole time, do not allow the arms to fall forwards. Slowly lower reversing the movement.

CRUNCH — Cable

Kneel forward facing away from the cable with your spine in neutral and your feet locked against the machine. Hold the rope attachment to your shoulders and curl the torso as you exhale. Return to neutral spine and raise the chest slightly.

CRUNCH — Wall / Swiss Ball / Dumbbell 

Lie with your back extended over a swiss ball. Place your feet onto a wall with the knees bend and hold a dumbbell to your chest. Curl up into a crunch, keeping a slight gap under the chin and simultaneously tilt the pelvis under. Lower under control.

CRUNCH — Medicine Ball

Lie on your back with your legs raised, knees bent and a medicine ball held overhead with the arms extended. Curl up into a crunch and place the ball onto your knees. Maintain the position of the legs by engaging your core and lower the body with the arms extended overhead. Raise up into a crunch, take the ball and repeat.