DIET | DETECTIVE^®

What's the best approach? You need a program that shapes the muscles underneath, targeting all three areas of the midsection: the upper abdominals, the lower abdominals and the obliques. These three moves cover all three muscle sections, and require only an exercise mat and a few minutes of your time three times a week. Perform 1 set of each move, and then repeat the routine twice more for a total of 3 sets each.

Note: To protect your spine, perform all these moves on an exercise mat. If you don't have one, layer several thick towels on the floor.

Open-Leg Crunch (for the upper abdominals)
Lie faceup on the floor with your knees bent, feet flat on the floor, hands lightly covering your ears. Bring the soles of your feet together, letting your knees fall out toward the ground as far as you comfortably can. (Depending on flexibility, most people will probably find that the outer edges of their feet will be the only part of their legs still touching the floor.) Contract your abdominals to slowly raise your head and shoulders off the floor and pause at the top for 3 seconds. Lower yourself back down, and perform 10 to 20 repetitions.

Hip Raise (for the lower abdominals)
Lie faceup on the floor with your arms at your sides, palms pressed flat on the floor. Your legs should be extended with your ankles together. Contract your abdominals and press your palms into the floor. Slowly raise your legs until your heels point toward the ceiling. Keeping your upper back and shoulders on the floor, slowly raise your buttocks off the floor, extending your legs toward the ceiling. Pause for 2 seconds and then lower back down. Perform 10 to 20 reps.

On-the-Floor Side Crunch (for the obliques)
Lie faceup with your knees bent and feet flat on the floor. Place your left hand lightly over your left ear, letting your left arm lie flat on the floor. (Your right hand can rest at your side.) Slowly bend to your left as if you were trying to push your left elbow into the left side of your body. Pause for a moment, and then curl yourself back until your upper body is in line with your legs again. Perform 10 to 20 reps; then repeat on your right side.

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written by Alee 93, November 09, 2007

Its a lil complicated. But sounds great!

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written by Alee girl, November 09, 2007

this sounds grest i am so trying it!