## Raised chest

3 times a week
5 mins.
20 repetitions
+
1 min. rest
x 4

To work the upper part of the large right abdominal muscle.

Use a comfortable mat.

- Lay down on your back. Bend your legs and place your feet flat on the floor. Place your hands behind your head in order to support your neck (BE CAREFUL: do not pull on your neck when moving).
- Breathe out, make a round back and lift your chest, raising your shoulder blades as high as possible.
- Slowly drop your shoulders while breathing in.

## Mountain climber

3 times a week
5 mins.
20 repetitions per leg
+
1 min. rest
x 4

To increase your lung capacity and strengthen the lower part of your rectus abdominis muscle.

- Begin in a crouched position, supporting your body with your hands and feet.
- Ensure that your shoulders, hips and feet are perfectly aligned.
- Alternating between right leg and left leg, draw your knee up to your chest. Keep your buttocks low and remember to breathe properly.

## Pendulum crunch

3 times a week
7 mins.
10 repetitions per side
+
1 min. rest
x 4

To work your oblique abdominal muscles and reduce your waistline.

- Lay down on your back. Bend your legs and place your feet flat on the floor. Place your arms alongside your body.
- Make a round back and lift your chest until it raises your shoulder blades.
- Drop your chest by moving your right hand towards your right ankle, and vice versa.
- Rest with your back on the floor when you're done with the repetitions.