only for advanced ...

This is nice lower abs workout. Here you go enjoy :

• 1.) Reverse crunches 40 (your legs are going in out in a slow motion)
• 2.) Crunches 20 (up hold one count down) (this is YOUR REST !!)
• 3.) Reverse crunches 40 (you should start feel burn now)
• 4.) Crunches 20
• 5.) Reverse crunches 40 (do not speed up)
• Now hold for 30 - 60 seconds (here you are dying)
• 6.) Legraises 15 (lift legs 10-20 centimeters off the ground end lift them up slow!, lower)
• 7.) Reverse crunches 10 or until you can't do no more

In the first time start with 20 or 30 reverse crunches if it is to hard for you. The most important thing is to tako no rest betwen sets

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