The Body Sculpting Bible for Women (106 page)

To increase the challenge of this exercise, life your opposite leg off the ball as you perform the twist.

PROPER ALIGNMENT

Position yourself on the ball so your lower back is supported.

Your arms should be bent at the elbows and your head should be relaxed into the palms of your hands.

Your chest should be open.

Keep your feet flat on the floor and facing forward for balance.

TECHNIQUE AND FORM

Exhale, lift your chest, and twist over to your left knee, leading with your right shoulder.

Hold for one second and return to the starting position.

Lift and twist, leading with your left shoulder, to your right knee.

Return to start position.

Repeat for the desired number of repetitions, alternating the leading shoulder on each repetition.

Bicycle Crunch

This exercise, commonly known as the bicycle, is very effective when done properly. In a study conducted by the American Council on Exercise, it was found to be one of the most effective exercises you can do to stimulate the muscle fibers in the abdominal area. You cannot add resistance to this exercise but you can concentrate on perfect execution and slow speed.

PROPER ALIGNMENT

Lay on your back, flat on the floor, keeping your hands behind your head and your knees bent. Press your lower back to the ground. Be careful not to strain your neck as you perform this exercise. Try to keep your back pressed against the floor; avoid having it arch up.

Lift your shoulders into the crunch position.