Stronger abdominals without the crunches

Crunches are not the only way to strengthen the abdominal muscles. An alternative move is called the plank. Here it is done with the variation of raising one leg. Not only will you strengthen your arms and legs, you will feel your midsection get stronger -- without having to lie on your back for a set of crunches.

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1 Kneel on a mat and place your hands directly below your shoulders with your fingers pointing forward. Straighten one leg at a time behind you. Your feet should be about 6 to 8 inches apart and your toes curled under. While balancing on your hands and feet, focus on forming a straight line with your body. Gaze forward and be sure that you lower your hips and lift your waist at the same time. Think of pushing the floor away from you with your arms. Stretch out through the crown of your head and keep your shoulders moving down away from your ears. Hold this position for three breaths. Release by bending your knees to the floor or move on to the more advanced leg raise.

2 Without changing your arm position, push out through your heels and tighten your front thigh muscles. Shift your weight to your right foot. Slowly raise your left leg off the floor. Maintain the same body positioning as in the first step and hold for two breaths. Lower your left leg, shift weight to your left foot and lift your right leg. Hold for two breaths and release.

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-- Karen Voight