The 20-Minute Workout

The Super-Crunch: Variations

1. Keep your legs in the air and lift your hips only off the floor for two counts, bringing knees toward chest; return to the starting position for two counts. Do eight reps, holding the last one for eight counts, then pulsing up for eight counts before lowering to the start position.

2. Next, lift both upper and lower body, as shown, for two counts, then lower for two; do eight reps. Hold the last rep for eight counts, then pulse eight times.