5 day ab challenge. Day 1

Foot to Foot Crunch – 30 reps
Stretch out on the ground with your shoulders and head raised in a way that keeps your abdomen constantly tensed up. Raise your trunk a little further and at the same time fold it over on one side until your hand can reach over to touch your foot. Return to the starting position and execute the same movement on the other side.
 Alternating Curls – 30 reps
 Lie on the ground, with your shoulders raised slightly so that your upper abdomen remains tense throughout the exercise. Position your feet slightly apart with respect to your pelvis. Raise your upper torso, rotating it slightly to one side, while simultaneously moving the opposite knee in the same direction. Try to keep your knee at the same angle as you move it towards your upper torso. Return to the starting position and repeat on other side
Recovery – 30 seconds
Push Through – 30 reps
 The focus of this exercise is to push the hands inside the legs. As you push through, contract your abdomen voluntarily to obtain the best possible result.
Leg Lifts– 30 reps
Lie down on your back. Raise your legs about 5 cm from the ground. Breathe in and lift up the first leg until you form an angle of about 75 degrees, contracting your stomach as you do so. Breathe out when your leg is in a vertical position. Perform the same movement for the other leg. One at a time, return your legs to the starting position, breathing out as you lower them. Carry out the entire exercise in 4 beats.
 Recovery – 30 seconds
 Arm Reaching Crunch – 30 reps
 Lie on the ground, with your head slightly raised, your neck relaxed and your abdomen contracted. Position your feet slightly apart with respect to your pelvis. Keep your shoulder and back muscles relaxed. Contract your abdomen as much as you can, moving your upper torso towards your knees in one slow, smooth movement, avoiding sudden jerks. Slowly and gradually return to the starting position.
Toe Touches – 30 reps
Stretch out on the ground. Legs vertical. Arms wide open and palms facing the ceiling.Raise your trunk keeping your legs as firmly as possible in the same position.Try to touch the outside of your ankles with your fingers.
 Recovery – 30 seconds
 Cross Arm Crunch – 30 reps 
Lie down on the ball so that it fills the space which goes from your buttocks up to your shoulder blades. Neck relaxed. The upper part of your trunk is gently bent back behind you. Contract the abdomen and bring it back in line with the rest of your body. Return to the starting position.
In's/Out's – 30 reps
Lay flat. Imagine a vertical line which starts from your pelvis. Contract your abdomen and bring your shoulders and knees towards the imaginary line. It is very important to keep the pelvis still during the exercise. Return to the starting position.

References:  www.passion4profession.net, wiki.com, www.workout-x.com

As with all forms of exercise, you should consult with your physician or healthcare professional before undertaking any of the fitness training discussed in this blog. Any application of the techniques, ideas, and suggestions in this blog should be used as a guideline. Always do a proper warm-up, stretch, and cooldown