Training
If you do not already regularly exercise, follow the beginners’ training programme for the first three to four weeks. As for your breathing, you should exhale as you perform the move and inhale as you return to your initial position. You therefore exhale as you contract your abdominals and inhale when you relax them. Adjust your breathing to suit the pace of your exercise so that you do not get out of breath.
For better results
Vary the order of your exercises so that your abs do not get used to a particular pace or routine.
Beginner level
Warm up with a set of 10 repetitions. Rest for 30 seconds. Do a further 12 reps. Rest for 30 seconds. Do a further 15 reps. Rest for 30 seconds to 1 minute before moving on to another exercise. Do 3 exercises from the list below.
Intermediate level
Warm up with a set of 12 repetitions. Rest for 10 to 15 seconds. Then do 15 reps. Rest for less than 10 seconds. Do a further 15 reps. For the final 5 reps, slow the speed down and concentrate on contracting your muscles. For these last 5 reps, hold the top position (abs contracted) for 5 seconds. Rest for 30 seconds before moving on to another exercise.
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