1. The straight legged ab crunch*
This exercise is the only ab exercise I do not rotate out.
Lay as though you were performing a standard ab crunch exercise. Instead of having the knees bent and your feet flat on the floor, your legs will be parallel to the floor. This means your entire body is straight and flat on the floor with the toes pointed to the ceiling. Come up as you would in a standard crunch, face towards the ceiling while squeezing and using your abs to pull you up. Not your neck :0) Exhale on the upward movement of the crunch and inhale on the downward or back to start position movement of the crunch.
I interchange the count of the squeeze or hold at the top of this crunch from 1 second holding at the top to 5 seconds… Yeah feel the burn haha

2. Flat bench knee ups *
On a flat bench, sit towards the end of the bench with both hands holding the bench at the sides, resting your body weight on your bum. The only body parts touching the bench are your buttocks, and your hands. Your knees will be together and bent
Start with your knees in at the chest, then lower your legs still bent at the knees to either one of these positions or alternating between the two each round:
a. Touch you heals to the floor
b. Lower your legs to the floor stopping a couple of inches before reaching the floor.

Now bring the knees back up toward the chest and if you are able to actually touch the chest with your knees, do so. Squeeeeeeeeeeeze and hold for a count of 3 seconds then back down. Breathe in on the knees coming up to the chest and out with the stretch and movement of the feet touching the ground.
Love this one too… interchange the count again here 1-3 seconds

3. Flat bench straight leg pull in*
Again another bench :0). You will sit towards the end of the bench with both hands holding the bench at the sides, resting your body weight on your bum, lower back. your legs are going to hang over the bench straight out, together and either the toes pointed straight in front of you or flexed pointed to the ceiling. To start lower your back enough to where your elbows almost but not quite touching the bench with the legs straight. (if your middle back touches the bench you are too far back). Now Pull the legs in towards the chest while simultaneously lifting your lower back off of the bench to meet your knees in the center. You are squeeeeeeeezing in this movement as well as exhaling. Hold for a count of 1-5 seconds then releasing back to start position. Inhales are performed at the straight legged position.

Well there you have it. The 3 ab exercises that developed this stomach for pictures on the 23rd. Before any exercises consult your doctor. I assume no responsibility on attempts of doing any exercises I mentioned. Enjoy!
LightNLove,
Leigh Hickombottom

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