- Bicycle Maneuver: Lie on the floor with your knees bent, feet flat on the floor. Raise your head off the floor, and clasp your hands behind your head with your elbows pointing to the sides. Bend your knees to your chest. Now twist your torso and bring your right elbow toward your left knee while simultaneously extending your right leg, keeping it above the floor.
Now repeat on the opposite side, bringing your left elbow to your right knee while extending your left leg. Make sure that you’re twisting your entire torso, not simply your neck. And don’t curl your arms around your head; keep your elbows pointing to the sides. Lift with your abs, not with your neck. Continue alternating sides for 15 repetitions.
- Captain’s Chair: Sit on the edge of a plain armless chair. Grasp the sides of the seat. Now slowly bring your knees to your chest. Hold for two seconds. Slowly lower your legs, but not all the way to the floor. Continue raising and lowering your legs for 15 repetitions.
You can make this exercise even more challenging by putting all your weight on your hands and holding yourself suspended in the air!
When you become stronger, you can do three sets of 15 repetitions; rest for 30 seconds to one minute between sets. But doing more than three sets of exercise is not necessary, as that’s the ideal number to elicit optimum muscle response.
You can find even more abdominal exercises on audio books. Here’s to attractive abs!