Keeping fit

The 3-Step Ab Attack

The Push Up (three sets of 10-15)
1. Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder-width apart. Feet should be together and parallel to each other.
2. Look straight ahead rather than down at the floor so that the first contact you would make with the floor would be your chin rather than your nose.
3. Keep your legs straight and your toes tucked under your feet.
4. Exhale and straighten your arms as you push your body up off the floor – keep your palms fixed at the same position and make sure your body remains straight. Do not bend or arch your upper or lower back as you push up. 
5. Pause and inhale as you bend your arms and lower your body slowly to the floor – keep palms fixed, body straight and feet together. 
6. Pause and exhale as you straighten your arms to lift your body again. 

The Crunch (three sets of 20-25)
1. Lie down on the floor on your back, knees bent, with your hands behind your head or across your chest.

2. Pull your belly button towards your spine, flattening your lower back against the floor. 
3. Slowly contract your abdominal muscles and exhale, bringing your shoulder blades a couple inches off the floor. 
4. As you come up, keep your neck straight and your chin up – do not lift by bringing your chin to your chest.
5. Hold the crunch for a few seconds, breathing continuously.
6. Lower back down slowly, inhaling. 
Double Leg Lift (three sets of 10)
1. Lie face up on a mat with your hands under your hips and legs extended outwards with a slight bend in the knees. 
2. Exhale as you tighten your abdominal muscles and bring your legs up from the hips, keeping knees only slightly bent. 
3. Bring your legs up to a 90 degree angle.

4. Inhale while you lower your legs again, slowly, keeping your lower back pressed into the mat.

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