| |
Towel Crunch
Streamlines waist and whole abdominal
area.
A. Lie on your back. Hold the
ends of a hand towel under your head to support your
neck and head, and lift your legs straight up in the air.
B. Curling torso up, cross the
left elbow toward the right knee. As you curl, bring right knee into your
body in a crisscross motion to target obliques; alternate legs. Be careful
not to pull on your neck.
Boost The Burn: Secure a 2- to
3-pound wraparound weight inside the towel to up the resistance. |
 |
| |
|
Ab Roll
Tones all three ab
muscles.
A. Lift both legs so knees are
in front of your hips, hands behind head. Hold a
weight between your knees.
B. Exhale and contract abs to
curl shoulders slowly off floor and tilt pelvis slightly forward. Hold the
post for 10 counts, then lower and repeat.
Boost The Burn: Make these
reverse curls superslow, lifting and lowering for a count of four. At the
top of the lift, rotate ribs slightly to each side. Then lower and repeat. |
|
Back Extension
Strengthens mid to
lower back to help balance strong abs.
Lie face down on the
floor. Reach back and press both hands to spine, palms up, interlacing
fingers on lower back. Rest your forehead on the floor (not shown). Contract
glutes and lower back to list chest one to three inches off floor; exhale as
your raise your body. Look down to keep neck in line with the rest of spine.
Hold for three counts; lower and repeat.
Boost The Burn: Lift legs as you
raise chest. Lengthen by reaching ribs and legs away from center as you
lift. To add resistance, place 2- to 5- pound weight to your chest with
hands. Hold chest list for five counts or more.
|
 |
Rising Plank
Strengthens back
and deep lower-ab muscles.
A. Lie facedown and prop your
body up on your toes and forearms, torso lifted off the floor. Look down to
keep neck in line with spine. Pull belly button in toward the lower back and
maintain horizontal line from heel to head.
B. Rise higher by shifting
weight onto hands and straightening arms. Keeping body rigid, abs
contracted, slowly raise left leg. Hold for three counts, then lower. Lean
back onto forearms, then lower to the floor and rest. Repeat, rising and
lifting alternate legs. Do 5 repetitions on each side.
Boost The Burn: Hold at each
level for 10 to 20 seconds. Breathe throughout. |
 |
|
