No Bench Crunch

This is the finishing exercise for the abs.

Raise your lower legs on a bench or bed, this will keep your hips flexed so the abs are isolated. Place your fingers to the front of your head so you can't lift your head up and chin close to your chest. Concentrate on the stomach muscles as you exhale and curl your shoulders towards your knees.

The lower back does not come off the ground. Curl up as far as you can then hold for a second and lower down and breath in. The reps are done SLOWLY. This stops momentum and cheating and will isolate each section of your abs as you do a rep.

Do 20 reps then in the same position do 5 reps by twisting and bringing your left shoulder towards your right knee, then 5 reps by twisting and bringing your right shoulder towards your left knee.

This completes 1 cycle.

Once this starts to get easy, rest for a minute then do another cycle. You can aim for a total of 3 cycles if you want to get advanced.

In-between each cycle do the following stretch to stretch the abdominal muscles.

Ab Stretch

Lye on your stomach on the floor. Then raise yourself onto your forearms. Arch your back, chest up and then suck in your stomach muscles and you will feel the stretch. Hold for a while then release.

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Midsection Meltdown

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