Current Six Weeks Program

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Welcome to my current Six Week Abs Program

Program Name: ND 2009ABS
Program Duration: November 20th to December31st 2009 (6-weeks)

All the best and remember you can start the program anytime. So why not make today your first day. There is no better time than the present to start working on your waistline.

Abdominal Exercises For The Above Program:

Below are the details of how to properly perform the above abs exercises. Remember it is NOT about quantity but quality (keeping GOOD FORM) while executing these abdominal exercises. When in doubt, it is better to ask than to risk injury to your beautiful body.

I recommend performing these exercises in the morning before breakfast or after 30-40 minutes of weight training. Please read the section on Abs Exercises for additional information on abs and when to workout in order to get the best results from your abs exercises.

a)	Sleeping Crunch Lie down on your back with your hands straight out beside your body or interlock your hands and place them beneath your chin. Lift your shoulders off the ground and hold for 1 seconds at the top and gently bring your body back to the floor and immediately repeat the motion for the remainder of the repetitions. Focus on the ceiling right above you as you perform this crunch.
c)	Oblique Jalapeños (Crunches) Lie down in the same position as you would to complete a 45 degree crunch (see below). Roll your entire body to your left side so that you are facing that side but maintaining the same posture. Turn just your upper body so that you are facing the ceiling while your knees are still facing your left side. Tighten your abdominal muscles by drawing in your belly button towards your spine. Gently raise your shoulders off the ground as far as you can while focusing on the ceiling. Hold each repetition at the top for 1 second. Gently lower your upper body and without resting repeat the crunch for the remainder of the repetitions. Change sides and repeat the same movements for the opposite obliques.
b)	Bicycle Crunches Lie down on your back with your hands gently touching your ears or anywhere around your ears. Place your feet on the floor so that your thighs are at a 45 degree angle. Lift your legs about 12 inches off the ground. Lift your shoulder blades off the ground and slowly twist your right elbow towards your left knee as you extend your right leg. Without lowering your shoulders or legs switch to the other side by twisting your left elbow towards your right knee as you extend your left leg. Tighten your abdominal muscles by drawing in your belly button towards your spine as you complete the repetitions. Remember to always keep the abs engaged/tightened for the majority of the exercise in particular on your way up.
d)	Matrix Leg Raises Lie down on your back with your hands straight out beside your body or gently behind your head. Raise your legs straight up so that they are perpendicular to the floor. Tighten your abdominal muscles by drawing in your belly button towards your spine. You should feel a slight pelvic rotation and the gap between your lower back and the floor decrease. Gently lower your legs towards the ground to a 45 degree angle and return them to the top (start position) in a controlled manner while keeping your abs engaged. Repeat movement for the remainder of the repetitions. Tip: Lower your legs to 1 foot off the ground for more challenging repetition.
e)	Floor Back Extensions Do not to bounce or rush yourself when doing this exercise. Begin by lying face down on your stomach with feet together and arms by your side. Inhale, tighten your butt muscles and lift your chest off the ground. As you raise your chest off the ground bring your arms closer to your body and squeeze your shoulder blades together. Hold at the top for 1 second and gently lower your body to the starting position and repeat for the remainder of the repetitions.

Don't forget to check back to this website frequently for random exercise tips and updates.