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Pulling Exercise 2/3

BICYCLE

This is one of the hardest exercises for the abs. It activates all the muscles of the abdominals. It takes a little coordination, but I assure you results will come. Twist your torso on the way up until the opposite elbow meets the opposing knee. Be careful not to pull on your head. It is easy to do. Instead, don't actually touch your head, but keep your hands to the side of it. Perform 3 sets of 15-20 reps per side

BALL CRUNCH

This is harder than you may think. You will be surprised by the muscles that are used to keep you stabilized. Good for people with bad backs. Keep tension on your stomach by starting at the bottom position, back arched. Roll yourself up and squeeze the abdominals. Back down and repeat. I can not emphasize enough the need to visualize your stomach working and feeling every muscle as it is contracting. Do not make the mistake of just going through the motions. If you can do more than 15 reps, try using a 10 lb. weight on your chest. Perform 3 sets of 12-15 reps

CAPTAINS CHAIR

This exercise is great for the lower abs. If you can do 15 or more, hold a 5 or 10 lb. weight between your feet. Do not let your legs hang down, instead keep your bottom position just past 90 degrees. This will keep tension on your abs. Visualize your knees lifting the weight of your legs and squeeze your abs at the top position. Perform 3 sets of 12-15 reps

THE VACUUM

I know this looks silly, but please don't judge until you try it! Simply try to suck your belly button through your back and touch your spine. Hold for 15 seconds for 1 rep. Pretty simple, but effective. This exercise trains the muscles that hold your gut from popping out. Once you get used to this exercise, try different positions, such as on all fours or lying down on a bed. You can also be sitting in a chair. This is one exercise that you can do virtually anywhere. Perform 3 sets of 15-20 reps

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