HAVE A NICE LIE DOWN – And think happy thoughts about how ripped your abs are going to look this summer.
BRING YOUR KNEES TO ’90’ – and squeeze them together, gently point your toe things.
CRUNCH AND REACH – sucking your belly-button in, focusing on the move coming from your abdominals. The bottom of your shoulder blades should be touching the floor, but your head, neck and the rest of your shoulder blades should be off the floor. Tap your abs a bit to make sure they are rock-hard and contracting.
EXTEND LEGS VERTICALLY – without moving your knees, feeling the movement initiated from your quadriceps, and your knees locking out.
SQUEEZE THEM TOWARDS YOU – that’s right, towards your head thing. Now, nothing moves except the angle of your hips and possibly a tiny exaggeration of your posterior pelvic tilt.
HOLD! – and by hold we mean squeeeeeeze — actively (but smoothly) keep pulling your thighs towards your happy face — if you’re super flexible you’ll actually be really close, and you’ll find this easy; if you’re not, this should be tough! Squeezing in as hard as you can should cause great interest to your abs, hip-flexors, quads and probably your stretching hamstrings! Hold this position — or rather, WORK this position — for 20 seconds.
THE NEXT LEVEL
ONCE YOU ARE READY TO PROGRESS FROM THIS FIRST MOVE — After you can hold for 20 seconds in perfect position, but feel you need a different challenge (or if you’re too flexible and the first progression is easy for you), move on to this dynamic version…
FROM THE TOP POSITION — with straight legs close to your head and all the work in your abdominals, hold for 2 seconds, then…
CONTROL ALL THE WAY OUT TO HOLLOW POSITION — slowly and smoothly, while keeping your torso still, your back flat to the floor and your abs in charge of the move the whole way. Then pause at the bottom as close to the floor as you can while still in perfect command of proceedings.
THEN BACK TO 90 — then, don’t relax, but bend your knees as you come back to the original ’90’ position.
THE NEXT, NEXT LEVEL
Too easy still? Got all your reps with perfect form and more in the tank? Great, the next move:
FROM THE HOLLOW BODY POSITION — after a second or two holding it here ‘showing the position’…
DON’T BREAK FOR A SECOND — keep your Hollow Position, your legs locked and squeezed together and all the work still in your abs.
AND GO ALL THE WAY BACK UP — with legs straight and the same intense two-second contraction at the top. Six reps like that is a whole new ball game compared to the last two progressions.