First you will need to lie flat on the ground and lift your legs at an angle of approximately 30 to 45 degrees. You need to hold this position for a period of 30 seconds. Repeat this once more before you increase the angle for 60 degrees.Repeat the same procedure before proceeding to 90 degrees.
Now keep your legs on the ground and just lift your back to 30 degrees off the ground and hold. Similarly repeat this for 60 degrees. Now try lifting both your upper body and lower body to an angle of 30 degrees off the floor. You will resemble the shape of a V. Hold this position for about twenty seconds and try doing two sets.
Please note that if you are not able to hold the position for the specified time, try holding it for as long as you can. Don’t strain yourself too much. Now, for the next week, you are ready to start crunching your lower abdomen. You need to keep your hands below your butt and keep lifting your legs without bending your knees up to an angle of 80 degrees and then bring your legs back down so that they are just above the ground and keep repeating this for as many repetitions as you can.
Once you master all these exercises, you can try them all out at once. After performing the upper body crunch, finish it off with an upper body hold. Same goes with a lower body hold etc. You can bring in some variations like crunching both upper and lower body at the same time or crunching your upper body and turning back while you come up so that you also manage to get a twist for your sides. With abdominal exercises, the possibilities are unlimited.
Now keep your legs on the ground and just lift your back to 30 degrees off the ground and hold. Similarly repeat this for 60 degrees. Now try lifting both your upper body and lower body to an angle of 30 degrees off the floor. You will resemble the shape of a V. Hold this position for about twenty seconds and try doing two sets.
Please note that if you are not able to hold the position for the specified time, try holding it for as long as you can. Don’t strain yourself too much. Now, for the next week, you are ready to start crunching your lower abdomen. You need to keep your hands below your butt and keep lifting your legs without bending your knees up to an angle of 80 degrees and then bring your legs back down so that they are just above the ground and keep repeating this for as many repetitions as you can.
Once you master all these exercises, you can try them all out at once. After performing the upper body crunch, finish it off with an upper body hold. Same goes with a lower body hold etc. You can bring in some variations like crunching both upper and lower body at the same time or crunching your upper body and turning back while you come up so that you also manage to get a twist for your sides. With abdominal exercises, the possibilities are unlimited.
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