Just like it sounds. Sit
on the floor with your hands at your sides. Raise feet off the ground and bring
knees to your chest. Straighten legs out (see above), hold for a beat, and bring
your knees back into your chest. This is one repetition. Repeat 25 times. For a
bit more challenge, raise your hands above your
in the same position as the In-N-Out, move legs in a wide, circular motion as if
pedaling a bike. 1 revolution counts as one rep. Repeat 25
Same as above, but
instead of pedaling forward, petal backward. 1 revolution counts as one rep.
Repeat 25 times. To increase difficulty on the Bicycle, raise arms straight
position and movement as In-N-Out, only your hands are OFF the floor and wrap
around your knees (without grabbing or touching your knees) when your knees are
at your chest. When you extend your legs back out, arms should be stretch out as
sides, parallel to ground. This counts as one rep. Repeat 25
Lie flat on your back
with legs wide, in a V. Place one hand behind your head and bring your torso up
to perform a standard sit-up movement (see above.) Try to keep your legs on the
floor. With one arm straight, try to go straight UP, instead of just over your
legs. Sit-Up straight and then cross your straight arm over to touch your
opposite leg. And slowly lay back down. That’s one repetition. On the next
repetition, switch arms and cross over to the other side. Repeat these 25
times, alternating sides. If you’re unable to keep your legs anchored, use
dumbbells to help anchor your lower body.
flat on your back, extending one leg towards the ceiling, and lifting the
opposite leg off the floor just a few inches. Flex your feet. Alternate legs in
a scissor motion, hold each switch for three seconds. Keep your skyward leg as
straight as you can! Repeat these 25 times.
Lie on your back, open
your hips and bend your legs so that the bottom of your feet are touching. With
your arms at your sides, rock your hips, lift your pelvis and drive your feet
directly up towards the ceiling. When lowering back down, do not let your legs
touch the ground. Repeat 25 times.
Heels to the
Lying on your back,
extend legs straight up, with arms at your sides. Lift your butt off the floor.
When raising feet, imagine touching the ceiling with the balls of your feet.
Keep your feet very flexed. Be sure to lift the legs straight up at 90 degrees,
and not towards your head. Focus on maintaining straight legs. Repeat this
motion 25 times.
flat on your back with legs straight out, and arms extended overhead. Bring your
body up as if doing a standard sit-up, touching hands to toes. Slowly, lower
your torso towards the floor, simultaneously bringing your legs up off the
ground at about 45 degrees. Now, bring your torso back up and reach for your
toes while your legs are in the air! (below) Imagine creating a jackknife
position with your body. Lower your entire body to the floor and repeat 25
Lie on your back with one
leg bent, foot flat on the floor. The other leg should be out about 45 degrees.
You want to climb this extended leg, by first grabbing your thigh, then your
knee, (see above) then your calf, then your toe. That’s the easy version. I do a
two-touch. I just grab onto the inside of my knee, and then continue using my
abs to pull me up. You don’t want that extended leg to move around too much,
keep it on the same plane the whole time. It will want to move as you crunch up.
Fight it! Repeat 12 times on one
side, then switch and repeat 12 on the opposite
almost done! Seated, clasp your hands together and raise your feet out, 4-6
inches off the floor. You may need to bend them to make this easier. Twist your
upper torso from side to side, touching your knuckles on each side. Do these
fast, like your kayaking a fast river. Do 50. If you can’t do 50, do 40. If you
can’t do 40, do 30. You will be able to do 50 one
Ahhh! You just completed (if you did 50 kayakers) 300 abdominal
exercises! You’re on your way to a strong and svelte
Now, stretch it
Lie flat on your stomach
and raise your upper body off the floor, supported by your arms. Your thighs
should be resting on the floor.
Sitting in your knees, fold your body
over your legs and relax head and arms on the