Crossed Legs

This exercise is not suitable for beginners.

Lie on your back, with your left hand supporting your head,elbow pointing forward.

Lift both legs off the floor, taking your right leg over your left, crossing at your knees.

Exhale and slowly contract your lower abs, bringing your right knee up towards your chest, whilst lifting your upper-body, focusing on taking your left elbow to your right knee.

Inhale and slowly go back to the starting position, knees returned out (feet off the floor), shoulders lowered back to the floor.

Working at speed reduces the muscle contraction, and utilizes momentum, causing you to roll on your lower back and buttocks, and as such should be avoided.

Aim to work one side at a time, then change sides (both arms and legs), you should note, that because all of your abdominal muscles were working whilst twisting to the beginning side, you may find it harder to perform the same amount of reps once changing sides.

Intermediates aim for 2 sets of 10 - 15 reps each side.

Advanced work as above, however hold the final phase for 1 - 2 seconds, feeling the muscles worked.