Start by placing a rope handle on a weight machine and place an exercise mat on the floor in front of the machine. Facing away from the weight stack, reach slightly behind your shoulders and grasp the end of the ropes in each hand. Hold the ropes tightly against the fronts of your shoulders and kneel down onto the exercise mat. Stay in this kneeling position and

perform abdominal crunches by curling your trunk forward towards your knees. Use a weight that allows you to complete 15-20 repetitions. Perform this exercise in a slow and controlled manner. You should feel your abdominals and not your lower back.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.