Manisha's Thrilling Abs

Material : thick mat & a bench

Part "A"

• Lie on your back on the mat with your shoulders off the floor. Keep the bench below you closer to your hips. Hips should touch the bench. Keep the feet parallel with shoulders' distance on the bench. Remember your legs must be relaxed all the time.
• Give gentle support to your neck. Face the ceiling. Keep the neck and back muscles released all the time.
• Slowly lift your shoulders up the maximum. Curl your stomach like a roll without using your back. Stay for 40-50 seconds.
• After 40-50 seconds hold, from the same level go up more very slowly and down to the holds level. These are your repetitions. Go for 15-20 repetitions of curls very slowly. You should complete only 20-22 repetitions in 1 minute i.e. one repetition should take at least 3 seconds. Keep breathing normal.
• After the repetitions, from the holds level, turn on your right side, as your position is diagonal towards your right knee. Now go for 15-20 repetitions of oblique i.e. lift your shoulders diagonally straight towards the knee. Twist the waist maximum and feel in your oblique as well as in your upper abs.
• After right side, go for the left from the holds position only. Complete 15-20 counts.
• After left oblique, again go for center abs curls for 15-20 repetitions.

Repeat the above combination once more.

Part "B"

• Now, for the reverse curls, on the thick mat, lie on your back with shoulder lifted off the mat. Keep the shoulders constantly up on the same level like abs curls hold, without using back muscles.
• Now, hold your legs & lift up your hips with your lower abs. Hold it up by curling your lower abs. Feel the contraction only in your stomach. Stay up for 40-50 seconds.
• Then go up for 15-20 slow repetitions. The time limit should be as above. Feel maximum burn.

Repeat the above combination for twice more.

So friends, go for the thrilling abs, burn your abs and get fit your midriff.

All the best !

Never use the legs while doing abs.
Keep the back muscles relaxed all the time.
Feel the burn only in the abdominal muscles.

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