The Body Sculpting Bible for Women (110 page)

FAQ:

This exercise hurts my lower back
.

ANSWER:

Try bending your knees a bit more for additional support, or switching to another exercise.

ADVANCED

VARIATION

VARIATION

Crunch/Pelvic Lift Combination

This exercise targets both the inner and outer abdominals. Try not to bring your shoulders down to the floor for the entire set. By keeping them slightly elevated, you maintain tension and work in the muscles throughout the range of motion. A great variation is the reverse crunch with ball. In this exercise, you lay on a mat, your arms extended to your sides, and hold a ball between your legs, lifting and raising for a predetermined number of repetitions.

PROPER ALIGNMENT

Lay on your back with your legs extended so that the soles of your feet face the ceiling. Your legs should make a 90-degree angle with your body.

Bend your arms behind your head.

Make sure you keep your head back and that your neck is relaxed.

TECHNIQUE AND FORM

Exhale and slowly lift your torso, keeping your head in line with your spine.

At the same time, press your heels up to the ceiling by pressing your abs deep down through your spine. For the pelvic lift segment of the exercise is it important that you mentally focus on the lower part of your abdominals. Try to minimize action in the hips. The movement is very small-your buttocks should rise just an inch or two from the floor.