| This free ab workout routine is great if you do a lot of | | | | knee before lying down and repeating the movement. |
| travel and also if you do a lot of sport and don't | | | | 4. Leg raises With your legs outstretched and slightly |
| always get time to get to the gym and train your | | | | elevated and with your hands underneath your |
| abdominal muscles. The great thing about building your | | | | backside, raise your legs to 12 inches (30cm) from the |
| abdominals is that it can help prevent back injury and | | | | ground and back down to just off the ground. |
| sciatica. | | | | 5. Rowing Exercise Start by lying on the ground with |
| Before we get going, if you have a history of back | | | | your legs elevated just off the ground and extended |
| problems, it's always a good idea to consult with your | | | | and with your hands beside your head. At the same |
| health care practitioner. | | | | time, bring your knees and upper body together in one |
| This routine involves just 8 exercises that you perform | | | | 'rowing' movement. |
| one after the other and do 10 to 15 repetitions each. | | | | 6. Cross-over Crunches Like crunch, raise only one |
| When you are starting out, you may only be able to | | | | elbow to the opposite knee at a time. Perform 10 - 15 |
| perform around 6 to 8 of each exercise. Don't worry, | | | | repetitions on one side before changing. |
| stick with it and in a couple of weeks you will be able | | | | 7. Straight-leg Crunches Perform the crunch with your |
| to do the 10. | | | | legs straight and extended vertically. |
| OK, here we go: | | | | 8. 'Windmills' With your legs wide apart, start from a |
| | | | standing position and with your back straight, reach |
| 1. Elbow to Opposite Knee Sit-up While lying on your | | | | down with your hand to the opposite foot. Extend the |
| back and with your legs slightly bent, perform a sit up | | | | other arm vertically into the air. Repeat this 'windmill' |
| and each time you come up, touch your elbow to the | | | | action to perform 10-15 repetitions each side. |
| opposite knee. Keep your hands beside your head and | | | | Finish the workout with a 'cobra' stretch - lie on your |
| not behind | | | | stomach, and with your knees on the ground and your |
| 2. Lying crunches While lying on your back and with | | | | hands in a 'push up' position, push up the upper half of |
| your legs slightly bent, elevated and crossed , bring the | | | | your body so your back is arched. Only push up far as |
| upper half of your body to your knees. This is a short | | | | comfortable. Next, with your arms still extended in front |
| and sharp movement. Keep your hands beside your | | | | of you, move back so you are sitting on your calf |
| head and not behind. | | | | muscles (with your knees bent) and stretch your |
| 3. Elbow to Leg Crunches Same as crunches, except | | | | shoulders - a wonderful and relaxing sequence to finish |
| this time you are bringing your elbow to each opposite | | | | your free ab workout routine. |