crunches, legs apart?

First of all sit ups and crunches do nothing, scientist proved that no matter how many you go you barely have any ab muscles working and straining your back. I am in colorguard and we do pilates:

The hundred: Lay on the floor with your hands on the side of you flat on the ground. Left your legs together up at a 45 degree angle and flex your feet, with your legs turned out and your heels should be touching. Now left your shoulders and upper back from off the floor. This should tighten the ab muscles. Now bring your arms up on the side of you about 6 inches off the ground. Now while counting to one hundred ,pump your arms up and down. Remember to breath in for 5 counts then release for 5 counts. When you get to 80, slow the tempo down until you get to 100. When you get to one hundred, DO NOT RELAX!!! Keep your shoulders and upper back off the ground, your around still off the ground and your legs still flexed at that 45 degree angle. Now point your feet, legs still turned out and heels still touching and hold for 15 seconds. Then lower in 8 counts with control still holding your abs and slowly place them on to the floor then release.

If you need more excrises just funmail me, I do them everyday. ^.^

Neicy<3