Ab Pull Down Crunches - set yourself up on the high pull machine where the pulley is a foot or so from your head. Add a rope handle to the pulley so you can grab each side of the rope with each hand. Put your head between either side of the rope so that it is almost resting on your ears. Now with your head facing the floor, slowly pull the rope down so your body is parallel with the floor. It is important you don't round you back too much, as we want to activate the abs and hip flexors. You might want to step a few feet from the machine to maintain proper proximity. You can vary this exercise up by pausing at the bottom of the range of motion for a 3-4 count, the release and go back up to starting position.

Dumbbell Punches - grab a single dumbbell from the weight rack, and lie down with you back on the floor. Keep your legs straight out in front of you, and put the dumbbell in your hand. Your free hand should just be hanging out, not doing anything. Now, with the dumbbell in your hand, punch up to the sky so the dumbbell is in line with your eyes (looking straight up).

Slightly bend your upper body to cause an extra extension of the punch. This extra bend should come from the upper body. Make sure not to let your lower back or buttocks leave the floor-you simply want your upper back approximately 2-3 inches in the air.


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