Many of the ABS and core exercises that will be taught in this article come directly from the Pittsburgh Steelers, Philadelphia Eagles and Seattle Seahawk strength and conditioning coaches that were taught to me as I prepared in off season and in season workouts. Much of these exercises can be performed in a very small area, even your own bedroom, but to get the full benefit of each exercise it is recommended to do it immediately following your lifting workout.

Abdominal Crunch

• Lay flat on your back
• Lift and bend your knees until your feet and knees are the same level
• Place your hands behind your head
• Lift your head and shoulders off the ground. This represents 1 repetition
• Flex your ABS during each repetition

Twist Crunch

• Start the same as an Abdominal Crunch
• When lifting your head and shoulders off the ground, touch your right elbow to your left knee
• Bring your neck and shoulders back to the starting position and then touch your left elbow to your right knee. This completes 1 repetition
• Focus on keeping your ABS flexed during each repetition

Labor Crunch

• Lay flat on your back
• Bring your feet into your butt as far as you can and then spread your knees. (You should look like you are delivering a baby, thus the "labor" crunch)
• Extend both arms and point your fingers through your legs
• Lift your head and shoulders off the ground. This represents 1 repetition
• Focus on keeping your ABS flexed during each repetition

Bicycle Crunch

• Lay flay on your back
• Raise your legs in a Abdominal Crunch position
• Start with your right leg extended out and then bring your left knee in and touch it with your right elbow
• Alternate and touch your right knee with your left elbow. That completes 1 repetition
• This should imitate the motion of riding a bike, but touch the opposite elbow and knee on each rotation
• Focus on keeping your ABS flexed during each repetition

Reverse Crunches

• Lay flat on your back
• Raise your legs in an Abdominal Crunch position
• Extend your legs out in front of you until your knees are straight. Keep your feet and legs 3-5 inches off the ground
• Bring your knees all the way into your body. That completes 1 repetition
• You can place your hands on the ground or behind your neck to balance your body
• Focus on keeping your ABS flexed during each repetition

Leg Raises

• Lay flat on your back
• Extend your legs out in front of you until your knees are straight. Keep your feet and legs 3-5 inches off the ground
• Raise your legs and knees high enough to where you lift your hips and butt of the floor. That completes 1 repetition
• " Place your hands on your chest or extended out to your side to keep your balance. Do not put your hands underneath your butt! This will reduce the amount of strength your core muscles will receive when doing this workout...