V-Sits

Beginners and persons who suffer with lower back pain should avoid this exercise.

Lie on your back with both legs extended out to your front, keeping your feet 2 - 4 inches off the floor.

At the same time bring your hands and shoulder blades 4 - 8 inches off the floor. (In this position your abdominals are partially contracted).

Exhale and fully contract your abs whilst slowly lifting your hands and legs up to a point above your central line.

Inhale and lower your arms and legs back to your starting position.

If your neck aches, rest one hand under to support the weight of the head.

Working this exercise at speed reduces the benefits for the abs and increases the risk of lower back injury.

Focus on working through a good range of movement, however avoiding lowering the legs to low if this causes discomfort in your lower back.

Beginners avoid this exercise.

Intermediates aim to work for 8 - 12 slow smooth reps repeated twice, with 30 seconds rest between sets.

Advanced work for 12 - 20 reps repeated twice with a minimum 20 seconds rest.