Exercise #6

The next exercise I do in the “Bombshell Body Workout” series is described as “AB Crunches” I do each exercise in the series in three sets.

• Nothing is better than AB Crunches for a flat, feminine stomach.
• Lie on your back and lift your legs off the floor until they form 90
  degree angles.
• Lift your chest towards your knees, being careful not to pull your
  head.
• Squeeze your stomach in for the best results.
• Do 2-3 sets of 20-30 reps.

Lie on your back on a mat or padded carpet with your knees partially bent, feet flat on the floor, arms folded across your chest (least intense). Be sure the feet are not too near your buttocks. Exhale as you press the lower back into the floor and begin to raise your head, shoulders and chest off the floor in one unit, concentrating on bringing the ribs towards the hips. Pause briefly as you feel your abdominal muscles contract. The movement need only be a few inches. Inhale and slowly curl back down, trying not to let your head and shoulders touch the floor, maintaining tension in the abdominal muscles for the entire set. Repeat to muscle fatigue.

Notes:
Be sure to keep the knees only partially bent with the heels at least one foot from your butt. This engages the oblique muscles as well as the rectus abdominus. To increase intensity, lengthen the pause when the abs are flexed to 2 seconds, or place your hands behind your head (as in the bicycle kick). Extend the arms overhead to maximize intensity levels.

Goal: 3 sets of 30 repetitions