Leg raises
Leg raises work primarily the lower portion of the abs. Lie on your back and
place your hands, palms down, under the area where your pelvis and lower
back meet. (Find a spot where your hands are comfortable.) Pull in your
abdominals. Raise your legs (your knees can be slightly bent) about 12 inches
off the floor and hold. Lower your legs to just barely above the floor, and then
raise them again to 12 inches. Repeat.
Hanging abs
Hanging abs work the lower region of the abs. Using a pull-up bar or hanging-
ab apparatus (ask about it at your gym), hang from the bar, pull in your
abdominals, and then lift your knees toward your chest, tucking the pelvis
under and causing your spine to round. Lower your legs slowly back to the
hanging position. Repeat.
Obliques curls
These curls work the obliques,the sides of your core area midsection. Lie on
your right side with your arms crossed in front of you. Bending sideways at
your waist, lift your upper body off the ground a few inches. You may need
to brace your feet under a bar or sturdy piece of furniture. Repeat. On your
second circuit, lie on your left side.
Back extension
Back extensions are a great exercise for your lower back. Lie on your stom-
ach, looking down at the floor, arms straight out in front of you, palms down,
and legs straight out behind you. Pull your abs in, as if you’re trying to create
a small space between your stomach and the floor. Lift your left arm and right
leg about 1 inch off the floor, and stretch out as much as you can. Hold this
position for five slow counts and then lower your arm and leg back down.
Repeat the same move with your right arm and left leg. Continue alternating
sides until you complete the set.
Squat
Squats work your butt and upper legs. Either with your hands on your hips
or holding dumbbells with your arms down at your sides (you can also hold
your arms out in from of your torso or your fists in at your chest to create
a counterbalance, or put them in the overhead position to challenge your
posture), stand with your feet as wide apart as your hips and place your weight
slightly back on your heels. Let your arms hang down at your sides. Pull your
abdominals in and stand tall with square shoulders. Sit back and down, as if
you’re sitting into a chair. Lower as far as you can without leaning your upper
body more than a few inches forward. Don’t lower any farther than the point
at which you’re parallel to the floor, and don’t allow your knees to shoot out in
front of your toes. When your thighs are parallel to the floor, straighten your
legs and stand back up. Don’t lock your knees at the top of the movement.
Chapter 15: Circuit Training for Fitness and Fun 245