Training your abdominal muscles does not mean having to do hundreds of reps of the traditional crunch. Instead, break up your routine with a variety of moves for the various muscles in your midsection. This move is for the transverses abdominis, the deeply buried ab muscle that is not seen on the surface but is responsible for stabilizing your back and pelvis all day while you sit, stand and walk. When learning this exercise, be sure to move your legs only a few inches downward, until you have developed the necessary strength in your abdominals to go further.
1 Lie face up on a mat or a level padded surface. Bend your arms and position them on the floor with your elbows at shoulder height. Stretch both legs directly above your hips, keep your knees straight with the soles of your feet facing the ceiling. Inhale, then exhale and press your navel to your spine.