(THE LYING DOWN ABDOMINAL MEDICINE BALL CRUNCHES) This work out is one of my favorites because not only does it work out your upper and lower abdominals, it's also easy on the lower back. Begin this work out movement by sitting on the edge of a flat bench. Place a medicine ball between your knees. Squeeze and hold the medicine ball in place by useing your thigh muscle and by raising your feet off the ground crossing your ankles. Lie down towards the bench with out letting your upper back touch the bench. Lightly grip the edge of the bench to stabilize your body. Keep your eyes looking at the ball. Exhale and flex your hips,drawing your knees toward your chest and your chest towards your knees. Inhale,and lower your knees toward the ground and your back toward the bench, but keep your feet from touching the floor and your upper back from touching the bench. Repeat motion. Do 5 sets of 10 to 15 repetitions or as many reps as you can.>>WHAT YOU ARE PRIMARILY WORKING: your upper and lower abdominals, obliques, hip flexors and inner thighs.
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