Diet & Training
Lying Crunches: 3 sets of 15 reps
Position: Lie down on the floor or a mat. Bend your knees to about 90 degrees while keeping your feet flat on the floor. Place your hands gently behind your head.
Start: Keeping your back and head straight, lift your shoulders off the floor about 4 to 6 inches.
Finish: Hold the finish position for a short period before lowering yourself slowly back to the start.
Rope Crunches: 3 sets of 15 reps
Position: To perform kneeling cable crunches, use a rope or a bar with a pull-down machine. Kneel down facing away from the machine so that the cable comes down at a slight angle away from the rack as you crunch down.
Start: Grab the rope or bar and pull it down so that your hands are positioned just above your forehead. Crunch down as far as you can go, keeping the rope or bar in the same position. Keep your arms locked in the same position and focus on your abs doing the work.
Finish: Bring your body back up slowly to the start position by focusing your abdominals to do the work and control the motion.
Hanging Leg Raises: 3 sets of 15 reps
Position: Using a horizontal bar, position your grip on the bar a little wider than shoulder width. Hang from the bar so your legs dangle straight down.
Start: With your feet side-by-side, bring your legs up slowly as far as you can toward your chest by bending your hips and knees.
Finish: Hold the position at the top before returning slowly to the start position.