Complete Abs

This exercise if done correctly will work all of your abdominal muscles, beginners should avoid this exercise.

This exercise combines the actions of a normal and side (oblique) sit-ups, in a pulsing controlled manner.

Aim to keep a smooth motion throughout the exercise, keeping your shoulder blades off the floor, in order to keep tension within the abdominal muscles.

The exercise is done in 7 main movements. These are:

· Center position. Head and shoulders off the floor raised up 10 degrees.

· Side bend. As above, then twist body to side 3 - 5 inches.
 

· Side up. As above, then lift body up to 30 degrees.

· Center position (2) Head, shoulders and body remain raised at 30 degrees.
 

· Side bend (2) Twist body to side, keeping at 30 degrees.
 

· Lower down towards the floor, keeping shoulders and head up, raised 10 degrees.
 

· Return to the center position, and then repeat in other direction.

Focus on making a smooth circular action with your body; however make each movement clearly visible, pausing for 1 - 2 seconds at each stage.

Beginners avoid this exercise.

Intermediates aim for 4 - 8 complete circles in each direction, alternating direction each turn.

Advanced work as above for two sets, with a minimum of 30 seconds rest between sets.

This exercise can be made harder by placing a small weight across your chest, or lifting both feet off the floor, however neither of these methods should be used until you can achieve 2 sets of 8 circles comfortably.