| If you caught my last article then you would have read | | | | bring your knees up to your chest as close as possible. |
| about the two exercises that are essential for your | | | | Extend your legs out straight and keep your knees |
| abdominal workout and training programme. In this | | | | together. Breathe out as you straighten. Hold that |
| article, I outline three more abdominal exercises that | | | | position then return to the starting position, breathing in |
| are important, yet not essential, in order to tone up | | | | as you return. Repeat the exercise. |
| your abdominals and lose the excess abdominal fat | | | | Exercise Number 3 - Side Bends |
| around your stomach. | | | | Muscles Worked - External obliques |
| Exercise Number 1 - Sit up Crunches | | | | Details - Stand upright with feet approximately side |
| Muscles Worked - Predominantly front abdominal | | | | width apart. Hold a dumbbell in each hand and relax |
| muscles | | | | your arms by your waist. Your hands should be |
| Details - Lie on your back with your hands behind your | | | | around the level of your quadriceps. Gradually lower |
| neck and knees bent with your feet on the floor. Lift | | | | your left arm so your hand brushes down your left |
| your torso so that your elbows gently touch your | | | | quadricep until the dumbbell reaches your knee. Hold |
| raised knees, breathe in as you raise, hold that position | | | | that position for a moment and then return to the |
| for a second or two. Revert back to your original | | | | original position. Repeat the process but this time lower |
| position while breathing out. Repeat the process. | | | | the right hand with the dumbbell down your leg and to |
| Here is an alternative sit-up method. Lie on your back | | | | your knee. Remember to breathe in as you bend to |
| with your hands behind your neck. Lift your legs and | | | | the side and breathe out as you return to the initial |
| knees off the ground and at the same time lift your | | | | position. |
| upper body off the ground. The knees should be | | | | These exercises, combined with the exercises from |
| permanently off the ground whilst you lift your upper | | | | my last article, are all the exercises you need to |
| body each repetition. | | | | perform in order to get that flat and firm stomach you |
| Exercise Number 2 - Leg Extensions | | | | crave. |
| Muscles Worked - External obliques, quadriceps, | | | | All abdominal muscles are worked at some stage in at |
| hamstrings | | | | least one of the exercises and this ensures a more |
| Details - Lie on your back on an exercise mat. Link | | | | even complexion around the abdominal area and a |
| your hands behind your head, cross your ankles and | | | | quicker and healthier loss of excess abdominal fat. |