Fashion and Beauty 911

Work Those Abs!

	Ab crunches Minimum: 10-15 reps 1.Lie on your back, with your knees bent and feet flat on the floor with the small of your back pushed into the ground. 2. Resting your hands on your thighs, use your stomach muscles to curl yourself up. Keep your eyes directed at the ceiling and make sure you don’t strain your neck forwards. 3. Hold for 3 counts and resume starting position.
	Oblique roll Minimum: 10-15 reps 1. Lie on your side on the ground. Place your elbow perpendicular to your body and, keeping both legs straight, place your top leg slightly out in front. Lift yourself up so that your weight is supported on your forearm and feet. 2. Keeping your abs braced, slowly rotate your top shoulder towards the floor, making sure to keep your supporting arm and feet fixed. Slowly rotate torso back to starting position. 3. Finish your reps, then change sides.
	Reverse crunches Minimum: 10-15 reps each side 1. Lie with back on the floor, head slightly raised, knees bent and one foot crossed over the other. 2. Push small of your back into floor. Lift feet, using your abs to slowly pull knees into chest (pictured). Look up and don't crane neck forward. 3. Slowly lower to starting position.
	Oblique lifts Minimum: 20-25 reps each side 1. Start as with a regular sit-up, but rest your left foot on the right knee and place your right hand behind your head. Keep your other arm by your side. 2. Directing the movement from the right shoulder, twist your torso up and towards the left knee, so the right shoulder blade lifts off the ground. Once you're as close as is comfortable to this knee, hold, then return to your original position. 3. Complete your reps, then switch sides.