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Training

If you do not already regularly exercise, follow the beginners' training programme for the first three to four weeks. As for your breathing, you should exhale as you perform the move and inhale as you return to your initial position. You therefore exhale as you contract your abdominals and inhale when you relax them. Adjust your breathing to suit the pace of your exercise so that you do not get out of breath.

For better results

Vary the order of your exercises so that your abs do not get used to a particular pace or routine.

Beginner level

Warm up with a set of 10 repetitions. Rest for 30 seconds. Do a further 12 reps. Rest for 30 seconds. Do a further 15 reps. Rest for 30 seconds to 1 minute before moving on to another exercise. Do 3 exercises from the list below.

Intermediate level

Warm up with a set of 12 repetitions. Rest for 10 to 15 seconds. Then do 15 reps. Rest for less than 10 seconds. Repeat 15 times. For the final 5 reps, slow the speed down and concentrate on contracting your muscles. For these last 5 reps, hold the top position (abs contracted) for 5 seconds. Rest for 30 seconds before moving on to another exercise.

Advanced level

Warm up with a set of 15 repetitions. Rest for 10 seconds. Do a second series of 15 repetitions. For the final 5 reps, hold the top position for 5 seconds, then very slowly lower yourself back into the initial position (count 5 seconds from when you start to move to reaching the initial position). Take 15 seconds' rest. Do a third series of 20 reps with the final 5 at maximum contraction (holding the top position, controlling your descent). Take 15 seconds' rest.

Challenge yourself!

The last set of the exercise should be at maximum intensity. Do as many reps as possible with good technique, making sure to contract your abs. Rest for 30 seconds. Move on to the next exercise.

Crunch exercises

Isolates the upper part of your abdominals. To get started, keep your head on the headrest and lie flat on your back, slightly bending your knees. Hold onto the AB. Slowly lift your head and shoulders off the floor then bend your torso until your shoulders are no longer touching the floor. Stop moving when the bottoms of your shoulder blades are off the floor. Pause. Exhale as you raise your torso and contract your muscles. Inhale as you lower yourself back down

Reverse crunch exercises

Isolates the lower part of your abdominals. Starting from the same position as you were in for the SIT-UP, hold the AB without gripping it too tightly; in this exercise, you should use it for balance and stability. Keep your legs slightly bent and exhale as you work, slowly raising your legs and hips until your knees are above your chest. Pause. Inhale as you move them back down to the starting position. Repeat.

Full crunch

Work your upper and lower abs at the same time: combine CRUNCH and REVERSE CRUNCH movements. From the same starting position, keeping your knees bent as for the REVERSE CRUNCH, exhale and slowly lift them up to your chest. At the same time, lift your shoulders off the floor as you would for the first SIT-UP exercise. Inhale as you simultaneously move your upper and lower body back to the starting position.

Guides and follows your movements during crunch exercises.

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