The Body Sculpting Bible for Women (107 page)

Bring your knees up until they are perpendicular to the floor, with your lower legs parallel to the floor.

TECHNIQUE AND FORM

Now simultaneously go through a pedal motion, kicking forward with the right leg and bringing in the knee of the left leg. The extended leg should be a few inches off the floor–if you place it too close to the floor you can strain your back.

Bring your right elbow close to your left knee by crunching to the side as you breathe out. When you twist toward your knee, actively think about twisting with your waist, rather than with your elbow. If you feel that you are pulling against your neck, you may be using your arms rather than your waist to twist.

Go back to the starting position as you breathe in.

Immediately crunch to the opposite side as you cycle your legs and bring your left elbow closer to your right knee and exhale.

Continue alternating in this manner until all of the recommended repetitions for each side have been completed.

V-Up

This is a very good exercise for simultaneously incorporating the upper and lower abdominal muscles. It is a variation of the crunch, but much more intense. You will simultaneously exercise the upper and lower abs. Start out easy, but try! You will soon breeze through these as if you had been doing them for years.

PROPER ALIGNMENT

Sit on a carpet or mat.

Put your arms by your side for support, slightly behind your torso. Your torso should be at an incline of 45 degrees between your lower back and the floor.

Keep the legs straight and flat on the ground.

Focus on keeping the head and neck in line with your chest.