Hand Extentions

Lie on your back with both feet and lower leg resting on a suitable platform that enables your legs to be bent at 90 degrees, with your buttocks under your knees.

Extend both arms straight behind your head, with your palms touching.

Keep your chin away from your chest throughout the movement, by looking upwards, aim for your spine and head to be aligned.

Exhale and slowly lift your shoulders - elbows - head, as a complete unit, without bending either your arms or neck.

On full contraction of the abs, you should aim to have lifted only a few inches off the floor, holding the position for a split second prior to inhaling and lowering under control ready to perform your next rep.

Beginners, this is an ideal exercise for you. Aim to perform 8 - 12 reps in a slow controlled manner, rest for 20 seconds and repeat again.

Intermediates aim for 12 - 20 reps repeated twice.

Advanced work for 20 - 30 reps repeated three times.

The key focus point for this exercise is the speed you perform the movement. Avoid momentum and bouncing off the floor, keep the action smooth and slow so that you can feel your abs contracting.