The Exercises
Look over these exercises to become familiar with them. I’ll present the routine following the exercise descriptions.
Again, don’t be surprised if some of the exercises are similar to exercises you’ve done in the past. Remember, it’s the sequence and timing of the exercises that make all the difference..
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Lying Leg Raises
Lie on your back on a soft mat or carpet, and place your hands under your pelvis, palms down, shown below. Raise the legs about 18 inches off the floor, then lower to about 12 inches. Repeat–up 18, down to 12; up to 18, down to 12; etc.
Your hands and arms should function as a cradle to prevent your back from arching; your back should remain flat against the floor throughout the exercise. It’s possible to do this one almost totally with the psoas muscles, so concentrate ‘to make sure your abs that do the work. Think less of raising the-legs and more of forcing an ”accordion-like” movement out of your stomach muscles-rocking the pelvis forward and back, which, in turn, should move the legs up and down. When you get it right, the abdominals will take the brunt of the strain. Note: Inevitably, you will feel this one at least to some extent in your lower back. Don’t worry it’s normal. But if the exercise actually hurts, then either (1) you are not doing it right (reread the description and try again), or (2) your abs are not yet strong enough to do the exercise correctly. Wait and try again after a couple of weeks.
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Cross-Knee Crunches
Lie in bent-knee sit-up position, and slowly raise your shoulders, upper back, and right hip up off the ground-your right elbow should turn toward (but not touch) your left knee. Hold at peak for at least a second; then slowly return to starting position and repeat with left hip coming off the ground, and left elbow turning toward right knee.
Crunches
Lie in standard bent-knee sit-up position and, while exhaling, very slowly raise your shoulders and upper back about 30° off the ground. Hold for a second or so; then slowly return starting position. Note: Keep your arms in place (palms against back of your head, elbows out) but as relaxed as possible throughout the exercise–do not pull against the back of your head. Pulling won’t make the movement any easier and it will give you one heck of a neckache. One full rep should take at least 2 seconds.
1/4 Sit-Ups
Start in bent-knee sit-up position, but with legs up off the floor so both your hips and your knee form right angles. Quickly raise upper back and shoulders off the floor (as in Crunches); then lower and repeat. You should do these as fast as you can. An important difference between these and Crunches: In this case you should think “up” with the torso, rather than “to the knees” (as you do when doing Crunches). This varies the stress on the abs and assures greater definition. Just follow the arrow in the figure above.
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The Routine:
* Lying Leg Raises………… 25 reps (slow) - only 15 seconds rest then go to the next set.
* Lying Leg Raises………… 20 reps (slow) - no rest, go immediately to the next exercise.
* Cross Knee Crunches…………… 25 reps (slow) - 15 seconds rest then go to the next set.
* Cross Knee Crunches…………… 25 reps (slow) - no rest, go immediately to the next exercise.
* Crunches…………… 25 reps (slow) - no rest, go immediately to the next exercise.
* 1/4 Sit-ups……………………… until failure…. (fast)
Do this routine three times per week on alternating days. The entire workout should take about six minutes. The order of the exercises is important, as is the amount of rest (or lack of rest) between sets.
If the routine seems too easy then you are
(1) performing the exercises incorrectly,
(2) resting too long between sets and/or exercises,
(3) not squeezing and contracting your abdominal muscles on each rep.
Be sure to focus all of your attention on the muscles you are targeting.
Good Luck!!!
