MIDSECTION WORKOUT PERFECT ABS

The stomach-defining maneuvers illustrated here work perfectly together. Some use dumbbells and a bar for added emphasis. Perform each repetition slowly, holding the contracting ab muscles for a few seconds halfway through each exercise. We recommend two sets of 10 repetitions each, but feel free to perform as many sets and reps as you like.

ABDOMINALS

Legs-Raised Crunches
Lie on your back with legs raised and bent, and with hands behind the head. Proceed to raise the head and shoulders off the ground. Pause, then lower
to starting position.

OBLIQUES


Bar Twists
Stand grasping a bar on the upper back, with feet wide apart. Proceed to twist to the right. Pause, then twist to the left.

ABS & OBLIQUES

Bar Extensions
Stand grasping a bar on the upper back, with feet wide apart. Proceed to extend down to the right, lowering the bar to that side. Pause, then rise and extend down to the left.

OBLIQUES


Bar Bends
Stand grasping a bar on the upper back, with feet wide apart. Proceed to bend to the right. Pause, then bend to the left.

ABDOMINALS

Hip Raises
Lie on your back with hands palms down at sides and with legs raised together. Proceed to press down and raise hips high off the ground. Pause, then lower to starting position.

ABDOMINALS

Leg Raises
Lie on the ground with hands palms down by sides and with legs straight out together slightly raised. Proceed
to raise legs up a foot or so. Hold for several seconds, then return to starting position.

OBLIQUES

Side Leg Raises
Lie on your left side, leg over leg, extending the upper body up on the left forearm. Proceed to raise the right leg. Pause, then lower to starting position. Perform a set, then turn over on your right side for another set.

ABS & OBLIQUES

Dumbbell Twists
Stand grasping a dumbbell with both hands in front of the waist. Proceed to twist to the right. Pause, then twist to the left.

ABDOMINALS

Hanging Knee Raises
Hang from a platform with feet off the ground. Proceed to raise knees to chest level. Pause, then lower to starting position.

ABDOMINALS

Hanging Leg Raises
Hang from a platform with feet off the ground. Proceed to raise straightened legs until parallel to the ground. Pause, then lower to starting position.

ABDOMINALS

Sit-Ups
Lie on your back with hands behind head and legs bent. Proceed to raise the upper body until at a 90-degree angle with the thighs. Pause, then lower to starting position.

ABS & OBLIQUES

Sit-Up Twists
Lie on your back with hands behind head and legs bent. Proceed to raise the upper body until at a 90-degree angle with the thighs, then twist to the left. Pause, then lower to starting position and next rise and twist to the right.

ABDOMINALS

V Sit-Ups
Lie on your back with hands behind head and legs straight out together. Proceed to simultaneously raise the upper body and legs until they form a ÔVÕ. Pause, then lower to starting position.