Meal Plan
Deep Breathing & Visualization
Use this exercise to work both the lower and the upper abs.
Starting Position
Sit on a bench with your body parallel to the bench and your legs resting on the bench. Grasp the edges for support. Lift your feet off the bench and bend your knees.
The Exercise
Raise your bent knees toward your chest, keeping your toes pointed downward. Mentally focus on squeezing your abs throughout the movement, and make sure your feet don't touch the bench
When done properly, this exercise effectively targets the upper abdominals.
Starting position
With your torso flat on the floor, place your legs up on a wall or bench.
The Exercise
Pull your shoulders off the ground about six inches by contracting your abs. To increase the intensity of the exercise, begin by first contracting your glutes and then hold that contraction while you perform the crunch. This removes any action of the hip flexors and spinal erectors (lower back muscles), enabling you to totally isolate the abs.
Add this spinal erector exercise to help balance abdominal strength and tighten the waistline.
Starting position
Lie down on a hyperextension machine or Swiss ball so that your hips are supported, but your torso can swing freely.
The Excercise
Bend forward at the waist, keeping your back straight. Then, focus on using your lower back muscles to raise your torso until your lower back muscles simultaneously will maintain proper ailignment.
After completing the no-rest circuit, we have an active rest period lasting two to three minutes. During this period we will stretch and tighten the abs and some of the posture exercises to enhance our control over the abs.
Stretch your abs by locking your hands and reaching as high for the sky as you can. Hold for 10 to 20 seconds, then repeat.
Perform all the excercises, 15 reps apiece, (one circuit) and then do the active rest period. Then DO IT ALL OVER AGAIN! This really strengthens the abs, giving needed support to the back. It will definitely help you achieve new heights.