A year ago I showed my granddaughter (now 18) a technique for improving her crunch and toning her belly..I saw her in June and she has the visable hip bone look...it's neat looking..she was already lean.. She's a runner.. In case some females are interested in this,I will post up the first practice.. Practice 1 is "pulling the vacuum and pop"..I learned this from a yoga master named Richard Hittleman (deceased).. 1..Stand with feet shoulder width and lean over with hands about one inch above your knees..palms facing in..rest palms there.. 2..Straighten your back..bend knees slightly and push your butt back a bit..Take several really deep breaths..quieten yourself.. 3..Exhale all the air from your lungs (all of it)..and pull your belly in and up..hold..breath fast in shallow breaths..hold this as long as you can.. 4..When you have to release,don't just relax your belly.."pop" it out as hard as you can..This is important..and you have to get it down right.. 5..Do at least 10 rounds (reps) per day until you get the technique..Of course, 20 reps would be better and will take about 15 minutes.. Your belly will begin to feel different because you are getting control of all the muscles in there..